I've been writing about the dangers of taking too much calcium for decades. A high calcium intake leads to fragile bones that break easily. It contributes to arthritis, heart disease, constipation, and muscle spasms. If your supplements are high in calcium and you eat a lot of dairy, you may be contributing to future health problems.

Now, suddenly, studies are appearing that say diets high in calcium increase weight loss. They do! But if you don't take some important steps, you could be a thinner person with arthritis, heart disease, constipation, or muscle spasms.

With a few little tricks, there's a way to use calcium for weight loss and still avoid future health problems. Not just any calcium will do. It has to be well absorbed, and it needs to alkalinize your system. Dairy doesn't do either.

You see, your body's acid-alkaline balance is one of the key factors in whether or not you lose weight. When your blood is more alkaline you lose weight faster because alkalinity decreases food cravings and food sensitivities. If your cravings decrease, you'll eat less. If you have fewer food sensitivities, your tissues won't hold on to excess water weight.

You may have noticed that people with food sensitivities have a difficult time losing weight when they eat even a little bit of the foods to which they're sensitive. They also tend to crave these foods. This is because food sensitivities contribute to an acid system. If you can alkalinize your blood, you remove some of your weight gain and bloating that come from food sensitivities very quickly. Cravings are minimized and may even disappear, allowing you to more easily control the type and amount of the foods you eat.

Most proteins, including dairy, are acidifying. So are grains, nuts, and seeds. When your blood is too acidic, your body sends in an alkalinizer to correct the imbalance. That alkalinizer is calcium. If you don't have enough calcium in your diet to meet this increased need, your body will pull it out of your bones. This is one way in which a high-protein diet can contribute to osteoporosis. But it doesn't have to. You can prevent bone loss by increasing your dietary and supplemental calcium. Just use the right kind of calcium and take enough magnesium.

A better way to get calcium

My friend and mentor, nutrition writer Betty Kamen, PhD, wrote a book that surprised me at first. The concept initially surprised Betty as well, but after doing a lot of research, she knew this was a book she had to write. Lose Weight With the California Calcium Countdown (Nutrition Encounter, 2004, 800-353-7322) explains the science behind using calcium for weight loss and offers a safer method for doing so than the dairy industry is telling you.

Betty wrote this book after finding a supplement that contains the right kind of calcium specifically designed to alkalinize your blood. It's Buffered Vitamin C powder from NutriCology (the doctor's brand is called Allergy Research). Buffered Vitamin C was invented by Stephen Levine, PhD, the founder of NutriCology, for people with drug addictions. Then he found it helped people lose weight, as well.

Absorbing calcium

I was surprised to find that the Buffered Vitamin C powder contained calcium carbonate. This form of calcium is not as well absorbed as other forms and can potentially contribute to atherosclerosis and arthritis. But the calcium carbonate in this formula binds to the ascorbic acid in the vitamin C and is transformed into an ascorbate form. Calcium ascorbate is well absorbed and actually makes your system more alkaline! The same is true with the magnesium carbonate and potassium carbonate in this formula. All become ascorbates and help alkalinize your system.

But that's not all.

Calcium reduces food cravings in some people. When it's combined with magnesium and potassium, and added to ascorbic acid, it stops cravings even better. Calcium sends out a signal to your body that it doesn't need any more food. It also tells your body that it doesn't have to store fat for the coming famine — because there is no famine. No stored fat equals no weight gain. Buffered Vitamin C magnifies this phenomenon.

Buffered Vitamin C plus magnesium

The concept of using a buffered vitamin C product with highly absorbable forms of calcium and magnesium for weight control makes sense to me. But remember, I'm the Magnesium Maven. I'm always looking at the balance of calcium to magnesium. Because so many of us are magnesium-deficient, I think it's wise to consider adding even more magnesium to the Buffered Vitamin C powder than it contains. How much? As I've said many times: either take equal amounts of these two minerals or increase magnesium to bowel tolerance.

For weight loss, take one-quarter to one-half teaspoon of NutriCology's Buffered Vitamin C powder mixed in a glass of water between meals twice a day. If this is the right supplement for you, you'll get results with the first bottle. All buffered C is not the same. You only want one with calcium, magnesium, and potassium in carbonate form. Also, the source of vitamin C in this product is cassava root, which is both gentle on the system and alkalinizing. Buffered Vitamin C from NutriCology is found in many health food stores or may be ordered by calling 800-545-9960. If you're going to use calcium to lose weight, use the right kind, and use it responsibly.

Soy + Bacteria = A Super-food That Protects Your Heart and Brain

Blood clots can be deadly. They can block blood flow to muscle tissues, causing them to die. They can trigger a heart attack or chest pain. They can get in your brain and cause a stroke or senility.

Some people take natural blood thinners like ginkgo biloba and vitamin E to prevent blood clots, but there's more you can do, especially if you're at risk for getting blood clots or have had them in the past.

Now there's a super-food from Japan that can keep blood clots from forming. If you have any existing blood clots, whether you know about them or not, it can dissolve them. And it does so even more effectively than blood-thinning drugs. How? Well, blood thinners stop working shortly after you stop taking them. The active ingredient in this food is an enzyme that works for hours after you stop taking it.

Your blood needs to be just right — not too thick and not too thin — and your body with its infinite wisdom knows this. It makes a number of enzymes that cause blood to clot so you don't keep bleeding after surgery or when you cut yourself. But it only makes one primary enzyme to thin your blood. This enzyme is called plasmin.

The food I found works a lot like plasmin. Actually, it's even better. It doesn't cause excessive bleeding like some blood thinners and it doesn't have any side effects. All the research has shown it is exceptionally safe. I'm talking about a fermented cheese-like food made from soybeans called natto. The enzyme that works like plasmin is called nattokinase. Nattokinase is only found in natto.

What is natto?

Natto is a glutinous food with stringy fibers that tastes like smelly cheese. The Japanese love it. They eat natto for breakfast on top of rice, so they get plenty of this clot-busting food regularly. You may be one of a select few people who enjoys eating natto. If you want to try some, you can probably find it in an Asian market. Let me know what you think of it!

If you don't like natto, can't find it, or don't want to try it, there's another solution. You can take a supplement containing its active enzyme — nattokinase. This is what most people are doing based on dozens and dozens of studies on the enzyme alone.

How nattokinase works

Back in 1980, Dr. Hiroyuki Sumi, who had been researching enzymes and blood clots for many years, made a remarkable discovery. After testing nearly 200 foods for clot-busting properties, he found one that actually dissolved blood clots in just 18 hours. It was the most potent clot-busting enzyme he had ever seen. And it had been hiding right under his nose in a popular Japanese food that he knew all his life – natto. Dr. Sumi dubbed the enzyme "nattokinase" and began studying it more thoroughly.

Blood clots form when red blood cells and platelets are bound together with a protein in the blood called fibrin. If you have a cut, this clotting can save your life. But if a clot forms inside one of your blood vessels, is can block an artery in your heart or brain, causing a heart attack or stroke.

Dr. Martin Milner, a naturopath at the Center for Natural Medicine in Portland, Oregon, found that nattokinase dissolves both fibrin and helps the body make more plasmin and other blood-clot busting substances. "In some ways, nattokinase is actually superior to conventional clot-dissolving drugs," he says.

I talked about fibrin and varicose veins back in July. If you'll remember, I told you that fibrinogen (which converts into fibrin) is a protein in the blood that makes it thicker, stickier, and more difficult to move through your veins. It also causes clotting. High levels of fibrinogen often contribute to dangerous blood clots and varicose veins. A blood test will show your fibrinogen levels. It should be from 200-400 mg/dl. Talk with your doctor about getting this test if you have any concerns.

There have been many studies on nattokinase over the past two decades that show it can be effective in the prevention and treatment of stroke, chest pain (angina), fatigue, fibromyalgia, blood clots in the eye, atherosclerosis, diabetes, and deep vein thrombosis (DVT).

If you're planning to take an overseas plane flight, you're at risk for DVT. In addition to moving around, you may want to take a product I found called Flite Tabs. Flite Tabs is a proprietary blend of 150 mg of pycnogenol and nattokinase. The pycnogenol is a powerful bioflavonoid that reduces swelling, is anti-inflammatory, and strengthens the walls of capillaries. In an independent study, nearly 100 people took two capsules before flying, and two capsules six hours later. They had less swelling and pain than the controls. You can get enough Flite Tabs for a round-trip overseas flight from ARC Nutrition (877-272-3508) for $28.95.

There are less expensive nattokinase products, but this one contains two anti-clotting nutrients and has been tested and is endorsed by British Airways.

When not to take natto
Because nattokinase thins the blood and breaks up blood clots, you shouldn't take it if you have any type of bleeding disorder. This includes ulcers and hemorrhoids. If you've ever had intracranial bleeding or a stroke, avoid this supplement. And don't take it right before or after surgery. Avoid nattokinase if you're on any blood thinning medications unless you have your doctor's okay and are monitored. Perhaps your doctor would allow you to take this natural supplement, which has excellent safety studies, rather than aspirin or other blood thinners. But don't do this without supervision, please.

How nattokinase is made

Natto is a fermented food, and to make it or nattokinase you need to add a particular bacteria to boiled soybeans. The bacteria is popularly called Bactillus natto, but it's actually one of a number of strains of Bacillus subtilis.

Maybe I'm being a little overly cautious, but I'm particularly concerned about this bacteria. As you may remember from my September article on soil-based organisms, some strains of B. subtilis are safe and some are not. Some are antibiotic resistant. Others can cause immune problems. Since it's not easy for anyone to tell the difference between various strains of B. subtilis, only buy nattokinase supplements from trusted companies.

One of my favorite companies that sells nattokinase is WobenzymUSA. This company makes superior enzymes I've recommended to my patients for decades. WobenzymUSA also makes Rutozym, a nattokinase enzyme formula, and sells it at a terrific price. Go online to www.iherb.com and get a bottle of 120 enteric-coated tablets (37.5 mg) for just $18, or from a health food store for $28.70. Either way you get a real bargain for a top-of-the-line product. Many stores sell 90 capsules of other brands for $69.90!

Kamen, Betty. Betty Kamen's 1,001 Health Secrets, Nutrition Encounter, 2003.

Sumi, H., et al. "A novel fibrinolytic enzyme (nattokinase) in the vegetable cheese natto85." Experientia, 1987, 43:1110-11.

Sumi H., H. Hamada, K. Nakanishi, and H. Hiratani. "Enhancement of the fibrinolytic activity in plasma by oral administration of nattokinase." Acta Haematol, 1990;84(3):139-43.

Suzuki, Y., et al. "Dietary supplementation with fermented soybeans suppresses intimal thickening," Nutrition, March 2003.

Winterize Your Skin to Keep It Young and Supple With This Simple 4-Step Program

Your skin would like you to live in a tropical rainforest. It wants to be shielded from the sun's damaging UV rays. It wants to be in a moist environment, not exposed to the drying heat from your furnace or the cold, dry winter winds. It would like you to reach up and pick a piece of tropical fruit and smear it all over your arms, legs, and face. But you don't need to live in a rainforest to have young, supple skin.

Our skin changes and needs increased care as we age. That's when some of the fat in our face decreases and our face begins to sag and get more wrinkles. Collagen shrinks and our skin gets thinner. It loses some of its elasticity and has less oil. The combination of dry skin, heated rooms and cold outdoor weather makes it even more important to increase skin care now. Of all the seasons, your skin dislikes winter the most.

You can keep your skin from aging and repair some of the damage by winterizing your skin. I don't mean slathering on moisturizers because your skin doesn't like too much moisturizer. But here are some better ways to protect your skin this winter.

Step #1: Clean without soap

I never liked the feeling of soap on my face. Now I know why. Soap is drying and can inflame sensitive skin, and my skin is both dry and sensitive. Anything that dries your skin ages it. Using the right kind of cleanser is the first step in winterizing your skin.

Choosing a facial cleanser can be confusing, especially since the most popular brands touted by dermatologists, Cetaphil and Eucerin, contain sodium lauryl sulfate, a substance that can also dry and inflame sensitive skin! Cold cream-type cleansers can clog your pores and leave a film on your skin. This prevents moisturizers from penetrating.

Use a water-soluble liquid cleanser without sodium lauryl sulfate. It will clean your skin and remove makeup without being greasy or irritating. Buy a cleanser in a pump bottle. This prevents bacterial contamination from dirty hands and bathroom air found on soap. After cleansing, exfoliate and then moisturize your skin.

Step #2: Exfoliate

Exfoliating removes dead cells from your skin and leaves it ready for moisturizing, and exfoliants can be either gentle or harsh. Alcohol-based exfoliants burn off dead cells and are irritating. Fruit acids, such as alpha hydroxy acid (AHA), are fine if your skin is oily, but can be harsh for dry, sensitive skin.

You may want to use a facial scrub only once a week, and wash your face daily with a washcloth and warm water. The washcloth will gently exfoliate your face. Or make an inexpensive exfoliant by mixing a little baking soda into your liquid cleanser and rub it into your face with clean fingertips.

Avoid products with apricot kernels and walnut shells if they feel scratchy. They may be too coarse and irritating. Some gentler ingredients, such as jojoba meal or oats, can safely remove dead surface skin without causing any damage.

Step #3: Use the right moisturizer

Your skin would like you to rub avocado, papaya, and other tropical fruits all over it because they're high in antioxidants. The best moisturizers are packed with antioxidants. When you apply them to your skin, they reduce future damage and repair some existing damage as well.

Studies show that vitamins A, E, and C, and omega-3 fatty acids help the skin when used topically. You can find skin care products that contain one or more of these nutrients. Some products also include herbs that are beneficial to the skin.

Dr. Janet Zand, head of Z Mei Skin Care Therapy System, knows that the better the nutrition — both inside and out — the better your skin will be. Her skin care products reflect her knowledge of nutrition and Chinese herbs that come from her background as an acupuncturist and founder of a well-known and respected herbal and supplement company. I've known Janet Zand for more than 20 years. In addition to her knowledge and integrity, she has the most beautiful skin I've seen. I've aged some over the past 20 years, but Janet hasn't!

Plants are high in antioxidants and trace minerals, so Janet includes Chinese and Western herbs, along with vitamins and minerals in her products. Z Mei is one of the best lines of skin care products I've found (800-576-0232). Mention my name and you'll get 25 percent off your first order. Whether you use hers or a different brand is your choice. But get good quality products. Since you should use sunscreen all the time, you can choose a moisturizer with SPF 15 and combine your needs into one product. For best penetration, apply a moisturizing cream after exfoliation while your skin is still warm and damp.

If you think you can't afford a good moisturizer, I have good news for you. You can. Pick up a ripe avocado the next time you go to the market and gently massage some it on your face. Allow its oils to penetrate your skin, then remove whatever remains with warm water and blot carefully. If your skin is too oily, rub a little fresh cucumber on it, instead.

Only moisturize dry skin or skin that shows signs of being dry in the winter. Oily skin doesn't need more oils!

Step #4: Nourish your skin from the inside out

"Internally and externally, skin degeneration is caused by a lack of good oils and trace minerals," Janet Zand told me. "But you need to take them orally as well as use them topically," she said. "And you need to not only take them, but digest them. Often, I suggest that older women take enzymes along with fish oils for best absorption."

It's not enough to apply nutrients topically. You need to include them in your diet every day. Vitamin A and its carotenoids improve wrinkles and rough skin. They're found in yellow, orange, and green vegetables, egg yolks, and fish oils. Vitamin C, in vegetables and citrus, helps stabilize collagen. And vitamin E, in oils, nuts, and seeds, moisturizes and softens the skin.

Don't forget to take good quality vitamins. For an "all-in-one" product, consider Vitality Plus (800-728-2288), containing a balance of easily absorbed vitamins, minerals, and essential fats in pre-packaged packets.

For more information on specific brands and the needs for various skin types, pick up a copy of The Beauty Bible, 2nd Edition, by Paula Begoun (800-831-4088).

"Adding vitamins to the mix: skin care products that can benefit the skin," American Academy of Dermatology, March 2000.

Begoun, Paula. The Beauty Bible, 2nd Edition, Beginning Press, 2002.

Sies, H. and W. Stahl. "Nutritional protection against skin damage from sunlight," Annu Rev Nutr, 2004.

Tavakkol, A., et al. "Delivery of vitamin E to the skin by a novel liquid skin cleanser: comparison of topical versus oral supplementation," J Cosmet Sci, March-April 2004.

Nutrition Detective

Does Broccoli Protect You From Breast Cancer? A Surprising Update

We've heard a lot over the years about broccoli and other cruciferous vegetables being protective against breast cancer. But is it true? The answer is surprising: It all depends on whether you're premenopausal or postmenopausal!

There are compounds in broccoli that block cancer-promoting enzymes. At least, they help protect you if you're premenopausal. But if you've gone through menopause, like many of us, these particular chemicals have little or no protective effect. What does this mean? That you shouldn't eat broccoli, cabbage, and other cruciferous vegetables? Not at all. It means that you can save your money on broccoli sprouts and supplements containing these compounds. And it means that there's no need to eat broccoli at the expense of other vegetables.

All vegetables have some nutrients that fight cancer. Eat a variety of vegetables with a variety of colors. Red, green, and yellow vegetables contain different amounts of antioxidants and other protective chemicals.

Ambrosone, C.B., et al. "Breast cancer risk in premenopausal women is inversely associated with consumption of broccoli, a source of isothiocyanates, but is not modified by GST genotype," J Nutr, 2004, May, 134(5).

Ask Dr. Nan

Q: I've been taking your Advanced Cholesterol Formula with policosanol to lower my cholesterol for four months. So far, it hasn't done much. I'm taking the recommended daily dose. I don't want to take medications if there are other solutions. Do you have any suggestions? — name withheld

A: I ran into the same problem with some of my patients. Most people respond well to the 10 mg/day of policosanol that's in this cholesterol formula. However, after speaking with our supplement formulator, I found that some people need more. Studies show that 10-20 mg of policosanol is effective in lowering cholesterol. So I had my patients double up on this supplement for three months. That's a fair amount of time to give a nutrient. If it's going to work, it should work by then.

Sure enough, it did in almost every instance. Now, I must tell you that policosanol (and many other nutrients for other conditions) doesn't work for everyone. But you may want to take two tablets of Advanced Cholesterol Formula twice a day for three months. Please let me know if it works. If not, contact the office (800-728-2288) for a full refund.

Q: I don't want to eat genetically modified foods if I can help it. Are all red, white, and baking potatoes genetically modified? How can I tell one from the other? — I.V., address withheld

A: No, not all potatoes are genetically modified (GM). Those that are may contain a strong insecticidal toxin with unknown consequences. The best way to avoid GM potatoes — and any other vegetables or fruits — is to buy organically grown foods. Today, more supermarkets are stocking organic produce. If yours doesn't, ask the manager to stock some.

To reduce the cost of organic vegetables, I started a community garden with neighbors. I hardly buy any produce during the spring, summer, and fall. Now we're growing a variety of greens for the winter to supplement our grocery shopping. Consider this possibility if anyone you know has a few square feet of space. What may be too much work for you alone may be do-able with a few other people.

Q: Have you had cases of cataracts that were improved with color therapy? If so, how long does it take? — A.O., via e-mail

A: I don't know whether or not color therapy can improve cataracts, but I'd certainly use it along with other therapies. The most common treatment is cataract surgery, where the filmy cataracts are removed. This surgery is now quite safe and is often performed as an out-patient procedure. But if you are interested in natural approaches, I have some ideas you may want to try before you resort to surgery.

Antioxidants, such as vitamins A, C, and E, fight cataracts. In fact, vitamin C alone has stopped the progression of cataracts in some people. The research I found suggests taking as much as 25,000 IU of vitamin A and 800-1,200 IU of vitamin E a day, along with 1,000 mg of vitamin C three times a day. Pycogenol and 200 mcg per day of selenium, may also be helpful. Selenium levels are often low in people with cataracts.

Make sure your diet is high in antioxidants by eating at least two large servings of fruits and vegetables daily, and avoid deep fried and highly processed foods. After you've done all of this, try color therapy.