There's a nutrient your body desperately needs to prevent heart attacks and preserve brain function.

Let me explain. The older you get, the more you need this nutrient and the less of it you have. One reason is that your body produces less with age. It's a vicious cycle. Your liver needs it to neutralize and remove toxins, and you need it to protect yourself from free radical damage. But many toxic substances can't be completely avoided, and they deplete your body's stores.

The lower your levels fall, the more likely you are to have heart disease, memory problems, or a compromised immune system. If you're physically past your prime, getting more of this antioxidant can help you fight the damage to your cells that contribute to disease and aging.

The substance I'm talking about is glutathione (GSH), a naturally occurring protein that's been called the body's master antioxidant.

Why do you need more?

I've talked about glutathione's ability to support your immune system in past articles. It also neutralizes free radicals that can lead to degenerative diseases of all kinds from cancer to heart, vision, and memory problems. And it helps recycle vitamins A, C, and E to keep them active.

I've also told you about glutathione's ability to help your liver detoxify carcinogenic chemicals, as well as heavy metals and prescription drug residues. And I've explained how it can boost your memory. You can find these articles on my website at www.womenshealthletter.com at no cost.

It's hard to find good quality glutathione that's easily absorbed. But I've found one that really works. It's a form of glutathione you can take that's absorbed right into your cells. You may find that a well-absorbed glutathione is the missing link to solving some of your difficult health problems. If you're healthy, like me, it can help you stay healthy longer. I'll tell you more about it in a moment.

What causes a deficiency

There are several factors we can't escape that contribute to our declining levels of glutathione: aging, ultraviolet and other radiation, and environmental toxins. That's not all. Glutathione is also depleted by many household cleaning products, cigarette smoke, automobile exhaust, heavy metals, viruses, inflammation, and surgery. So, first reduce your exposure to as many of these contaminants as you can.

Acetaminophen, a popular "non-aspirin" pain reliever (like Tylenol) is found in more than 100 over-the-counter products. It greatly reduces glutathione and can cause liver toxicity. Find other pain medications. Acetaminophen is downright dangerous!

Even when we're careful and minimize our exposure to toxins, we're still going to have less glutathione than we need to get and stay healthy. And to retain our memory.

Boost your levels

There are just two forms of this antioxidant that your cells absorb especially well into your cells: intravenous (IV) or oral liposomal glutathione. Intravenous glutathione is strongest, but it's both expensive and is only available through a few doctors who know how to use it. The liposomal form is less expensive and most available. And it can be bought without a prescription.

Liposomes are tiny liquid bubbles made from purified water, glycerin, and soy lecithin. The outer part of the bubble is fat soluble, while the inner part is water-soluble. Liposomes containing glutathione fuse with cells, delivering the glutathione where it's most needed. To make liposomal glutathione, the liposome wraps around glutathione so it can get into the cells and not be destroyed in the digestive tract. Human studies show that your body absorbs more than 90% of oral liposomal glutathione.

I spoke with Dr. Graeme Shaw, a medical doctor who uses liposomal glutathione both alone and with intravenous (IV) glutathione. He's found the liquid works almost as well as the IVs and the liposomal glutathione gets where it's needed right away.

You know that I don't write about anything that can't be backed by science. Well, until recently there haven't been any studies on liposomal glutathione. Now, the prestigious journal, Atherosclerosis is publishing the first study. Researchers found that oral liposomal glutathione significantly reduced cholesterol and atherosclerotic plaque in mice. It also inhibited LDL oxidation. This means that it kept the bad cholesterol from going rancid and becoming dangerous.

By the way, the researchers gave these mice liposomal glutathione for just two months.

IV and liposomal glutathione are effective against age-related memory loss, Parkinson's, autism, Lyme disease, atherosclerosis, COPD, heavy metal toxicity, and chronic fatigue. Dr. Shaw uses it successfully for any infections, and to eliminate any detox reaction.

Finding and taking liposomal glutathione

You can get this product, under the label of Lipoceutical Glutathione from Advanced Bionutritionals (800-728-2288). This is the same product as ReadiSorb, sold only to health practitioners. It's not cheap. A three-week supply costs $60. But if you need glutathione, and many of us do, you should feel its benefits with the first bottle. And, if you order now, you'll also receive a free spray bottle of melatonin (a $20 value) with your order.

How much glutathione do you need? Some say one teaspoon a day, which comes to 420 mg (taken in the morning on an empty stomach). Others have experienced results with just one-quarter teaspoon a day. Start with the lower amount, then increase your amount to one-half teaspoon twice a day on an empty stomach. You can mix the liquid in a little juice or take it straight. Don't be surprised if it has a sulfur smell. It's not bad; this odor comes from one of the amino acids it contains.

Glutathione may be the most important antioxidant you can take to slow down the aging process of your brain and nervous system. If taking it is not an option for you, increase the foods that help increase glutathione levels. Asparagus is at the top of the list, followed by cruciferous vegetables (broccoli, cauliflower, bok choy, and Brussels sprouts). Avocados and spinach also boost glutathione levels a bit.

How much liposomal glutathione can you take safely? Quite a bit. I've been taking more than five times the suggested daily amount intravenously for more than two months. My "senior moments" have almost completely disappeared, and I have more sustained energy. Even small amounts can make a difference in your life — if it's the liposomal kind.

To find a doctor who uses IV glutathione therapy, contact ACAM (the American College for the Advancement in Medicine) at www.acam.org, or call them at 949-309-3520.

Alpert, M., DO. Alternative & Complementary Therapies, 2005, 11(5). Kaczorowski, E. "Exploring statins: what does the evidence say?" Women's Health Activist, May/June 2007.

Mira, R., et al. "Anti-oxidant and anti-atherogenic properties of liposomal glutathione: Studies in vitro, and in the atherosclerotic apolipoprotein E-deficient mice," Atherosclerosis, 2007.

Rosenblat, M., et al. "Anti-oxidant and anti-atherogenic properties of liposomal gluathione: Studies in vitro and in the atherosclerotic apolipoprotein E-deficient mice," Atherosclerosis (2007).

Shah, Priya. www.glutathione-report.com.

Eight Steps to Help You Remain Independent, Even at 100

I care more about the quality of my life than its length. But I come from a long-lived family. If I'm going to live past 90 like my mother, I want to be as healthy and strong as possible. Not frail. I'm sure you feel the same.

A recent Japanese Centenarian Study uncovered eight tips to help me, and you, remain strong and independent into our 90s. Age aside, the lifestyle changes you make today at any age will improve your quality of life for the rest of your tomorrows. This means being mobile, happy, and having good brain function. Here are the qualities that helped the Japanese elders age successfully.

Good vision means being more mobile and independent. Age-related macular degeneration is the most common reason for vision loss. You can protect yourself from macular degeneration by getting enough antioxidants in your diet and supplements.

Carotenoids, such as lutein and zeaxanthin, feed the macula and support its health. They're found in spinach, kale, and turnip greens. If you don't eat them daily, take a supplement like Advanced Vision Formula (800-728-2288).

Selenium (200 mcg/d), vitamin E (400 IU/d), zinc (15-50 mg/d), and fish oils (1,000 mg/d) all feed and protect the eyes. If your vision formula doesn't contain enough of them, add a multivitamin like Women's Preferred (formerly Vitality Plus) (800-728-2288).

Regular exercise. Exercising three to five times a week is no longer optional. You need good muscle tone to help keep your balance, and cardiovascular exercise to strengthen your heart. At the very least, you need strong arms and legs just to help you get in and out of chairs. Begin exercising 10 minutes a day, then slowly increase the time to half an hour a day. You don't need to strain yourself. One-pound hand weights and a half hour walk will do.

Look for a used exercise bike or treadmill that you can use at home, join a gym, go for a brisk walk holding lightweights, or buy a book and/or DVD on exercising.

Don't fall. If you don't fall, your bones are less likely to break — even if you have a little osteoporosis. The key is balance. Pilates is a system of exercises that strengthen your core — or tummy muscles. Strong abdominal muscles prevent falls. I've tripped and almost fallen several times since I began taking Pilates classes at my local gym. But I always catch myself because my tummy muscles automatically tighten up and prevent the fall. Now I'm working on being less clumsy!

My favorite book on balance that includes a DVD is "Pilates on the Ball" by Colleen Craig (Healing Arts Press, 2003). You can find large exercise balls at any sporting goods store. How to Prevent Falls by Betty Perkins-Carpenter, PhD ($14.95 from Senior Fitness Productions, Inc, 1780 Penfield Road, Penfield, NY 14526-2104) is a simpler book with illustrated exercises that can help your balance.

Wake up spontaneously. Irregular sleep patterns can be a sign of illness or from being confined to bed. It can indicate a more serious condition, such as brain damage. Talk with your doctor if you have trouble waking up easily to rule out any health problems. People who wake up spontaneously are less likely to have insomnia or irregular sleep patterns.

If you have trouble getting a good night's sleep, try taking 2-3 mg of melatonin half an hour before bed. I use a 2 mg time released melatonin from ProThera, Melatonin-SR (888-488-2488). It helps me sleep through the night without waking.

Chew your food well. You can't chew the proteins, fruits, and vegetables you need for good health if you don't have teeth, or if your gums are tender and bleed frequently. This means keeping your teeth, which, in turn, means reducing inflammation in your gums. And dental problems begin with an overgrowth of pathogenic bacteria. Read, and use, my three-step program for oral health, which I wrote about in the September 2007 newsletter (available on my website). It gives you a simple plan for reducing inflammation and bleeding gums that can help save your teeth.

Eat enough protein. Protein is slow-burning energy that keeps your blood sugar level and sustains your energy. It also provides your muscles with the nutrition they need to stay or get strong. Most people don't eat enough protein, especially as they get older. You need 15 to 20 grams of protein at each meal. One egg contains only 6 grams of protein. A scoop of protein powder has 12-16 grams. Make a protein drink for breakfast or for an afternoon snack to boost your protein intake. And make sure you add chicken, tofu, or beans to your salads. If you tend to feel tired mid-afternoon, you may simply need more protein.

Don't drink alcohol. The Japanese study found there were more active centenarians who never drank alcohol than those who did. But studies in this country found that one drink or less a day protects a woman's brain function. And a number of studies concluded that moderate alcohol consumption protects against heart disease. You are more likely to live longer with a higher quality of life if you can avoid memory loss and heart disease. My recommendation: If you already enjoy one glass of wine a day or less, continue drinking. If you haven't started, or are an alcoholic, leave it alone.

Live at home. This was the most critical factor in independent centenarians. It included people who lived at home either by themselves or with family or other assistance. Living in an institution – even a nice one – is a step toward losing independence. Plan ahead if you can to remain at home in a familiar setting where you can eat and sleep when you want to in a familiar setting.

You may succeed in integrating these tips into your life and still not reach 100. But they should help you improve the quality of your life. And, after all, isn't that what you want?

Djousse, L., Gaziano, J.M. "Alcohol consumption and risk of heart failure in the Physicians' Health Study l," Circulation, January 2, 2007.

McGuire, L.C., et al. "Cognitive functioning in late life: the impact of moderate alcohol consumption," Ann Epidemiol, February 2007.

Ozaki, A., RN, PhD, et al. "The Japanese Centenarian Study: Autonomy was associated with health practices as well as physical status," 2000.

There's a Serious Problem With Our Food Supply That You and I Can Solve

Our food supply is becoming more contaminated every day and we're ignoring the problem. The Europeans aren't. They're way ahead of us. I'm not talking about E. coli or salmonella in our foods. I'm talking about an even more serious problem: genetically modified (GM) foods. While food and ingredient manufacturers insist that they're safe, I'm telling you there's not enough evidence to come to this conclusion.

I first talked about this subject in April of 2004. Evidently, I didn't do a good enough job, because we haven't made the necessary strides to get GM foods out of our food supply.

This is an urgent problem, because once a crop is contaminated, there's no going back. You can't un-do the damage. Since my original article, we haven't gotten GM foods out of our grocery stores. And while we've become lazy or complacent, the evidence of their dangers mounts. Now it's time for all of us to take action.

You know me. I'm more of a realist than an alarmist, but genetically modified organisms (GMOs) in our foods have me very worried. I'm inviting you to join me in a campaign to preserve the quality of our foods. It's a win-win situation, and all you have to do is to make better choices in the foods you eat. I'll tell you how.

That's what happened in Europe in 1999. The media reported the dangers from eating genetically modified (GM) foods and within just one week, all major food manufacturers removed GM ingredients from foods sold in Europe. One week! We haven't done this much in four years!

What's a GMO, anyway?

A GMO is an organism that has had genetic material from one or more other organisms spliced into it. The idea is to change or enhance traits in a plant, animal, or bacteria. Researchers have already associated genetically modified organisms with health problems, and some animals refuse to eat plants that are altered. We don't have enough long-term human studies to prove they're safe.

I wrote about this problem four years ago when there were just a handful of human studies to back up the dangers of GM foods. Since then, things have just gotten worse. Now there's more evidence. A whole book full, in fact. Genetic Roulette: The documented health risks of genetically engineered foods, is author Jeffrey M. Smith's follow up to his first best-selling book, Seeds of Deception. Both document the dangers of GM foods and the need to get them out of our diets before it's too late.

To get a thorough view of the dangers of GM foods, read my article, Five Ways Genetically Modified Foods Threaten Your Health….and what you can eat instead. It appeared in the April 2004 issue, and is available on my website. Here's some of the evidence that appeared after I wrote my initial article.

The dangers mount

In 2004 and 2006, a group of people who handled GM cotton had itching skin, lesions on their faces and hands, and other allergic reactions. Some had to stop working. One woman was hospitalized for nine days.

Shepherds and farmers in India reported that nearly 2,000 sheep that grazed on GM cotton died. In one village, 25% of the herd died. A clever shepherd who noticed deaths in his herd after grazing on GM cotton kept his sheep away from it the following year. None of his sheep died.

Iowa farmer, Jerry Rosman, fed a GM corn to three of his cows after they gave birth. None menstruated. One of his bulls fed the same corn was nearly infertile.

Soy allergies in Great Britain soared after the country introduced GM soy products. Tests showed that some people are particularly sensitive to GM soy.

The list goes on. The question is, what are GM foods doing to you? We don't know, but based on these studies it doesn't look good. How much you can eat before you experience health problems is anybody's guess.

What you can do

Food manufacturers removed GMOs from foods sold in Europe because nobody bought them. Instead, they're sold in this country where 60% of the population don't even believe they've ever eaten any. Believe me, they have.

If the foods you buy are organic, they contain no GMOs. So the first step is to buy organic foods. The higher the demand for organic foods, the more they will be offered. Last year there were just a few dairies that sold hormone-free milk and yogurt. Now organic dairy products are mainstream – because of our demands.

The next step: Don't buy foods made with GM ingredients. I contacted Jeffrey M. Smith and asked how we can work together to do this. The Campaign for Healthier Eating in America will eventually provide GMO education centers and non-GMO shopping guides in natural food stores. Meanwhile, Jeffrey has put together a Consumer Choice Guide especially for my subscribers that explains how you can make better choices when buying non-organic foods. To get this guide, just call the good folks at the Institute for Responsible Technology at 641-209-1765. Or drop them a note at PO Box 469, Fairfield, Iowa 52556. And include a donation if you can. Any amount is appreciated.

Avoiding GMOs isn't easy, but by taking this extra effort you can help prevent future health problems. Look for "non GMO" and "organic" on food labels. Begin making a few changes today and gradually increase them. As soon as enough consumers refuse to buy products made with GMOs, growers and manufacturers will stop making them. Jeffrey expects the tipping point on GMOs will happen within the next two years. With your help, it will happen faster.

There's no better time to begin than now — the beginning of a new year. Be part of this solution. Your health, and your family's health, is in your hands.

For more information on GMOs and what action you can take, go to www.responsibletechnology.com, www.geneticroulette.com, or www.centerforfoodsafety.org.

Smith, J.M., Genetic Roulette, Yes! Books, 2007.

Health Detective

The best way to drink tea

Black, white, and green teas are the most widely consumed beverages in the world. All varieties come from the same plant, Camellia sinensis, and all have numerous health benefits. These benefits come from a family of nutrients they contain called flavonoids. Flavonoids contribute to tea's ability to dilate blood vessels, which, in turn, helps prevent heart disease. Tea is a healthful drink, but what you add to it can neutralize its benefits.

As long as you drink your black tea black, you're getting all the benefits you can out of your cuppa. But if you add milk to it, like the British and Irish do, it loses its health-promoting qualities and becomes just another hot drink. You see, milk proteins neutralize black tea's flavonoids. Completely!

A recent study tested black tea alone, black tea with cow's milk, and plain hot water, on a group of healthy postmenopausal woman. Only tea alone relaxed blood vessels and increased blood flow. When the participants added milk there was absolutely no vasodilation.

If, like me, you like a morning cup of black tea with milk, I have a suggestion. Use soymilk instead of cow's milk. It's tasty and contains no casein – the main protein in milk that renders black tea ineffective.

Jochmann, L.M., et al. "Addition of milk prevents vascular protective effects of tea," Eur Heart J, January 2007.

Ask Dr. Nan

Q: I'm confused. Your report on arthritis stresses the importance of magnesium. Yet your Ultimate Bone Support contains none of this mineral. Why? – M.B.E., Aurora, OH

A: Magnesium IS important, not only for arthritis and osteoporosis-prevention, but for dozens of other reasons. But some people can't take large quantities of this mineral. It gives them stools that are too loose.

So instead of adding additional magnesium to the bone formula, I decided to allow each person to take as much magnesium as they can ... in addition to the amount in their multivitamin.

We designed Ultimate Bone Support so you can take it along with a good multivitamin, such as Women's Preferred (formerly Vitality Plus). It contains equal amounts of calcium and magnesium – two important minerals for strong bones.

The problem is that strontium, equally important for your bones, competes with calcium and blocks its absorption. You need to take these minerals away from one another. I take my multi and extra magnesium with food, and take Ultimate Bone Support morning and night on an empty stomach.

By the way, all Women's Preferred supplements are specifically formulated to contain enough, but not too much, of each of its ingredients – even when they're combined. You can safely mix and match according to your health status and goals.

Q: What can I do to for my varicose veins? There are just a few on the back of my knees and on my ankles, but I'd like to keep them from getting worse. I stand and walk 95% of the day. – P.B., e-mail

A: Varicose veins are a sign of backed-up blood caused by malfunctioning valves and over-stretched veins. These valves are responsible for moving your blood from your heart through your body and back again. They keep your blood moving forward.

But if any of these valves become weakened, some blood can flow backward, filling the veins and causing them to become swollen.

Pressure from obesity, straining from chronic constipation, and carrying heavy objects, can all weaken these valves. So can hormonal changes, heavy metal toxicity, and eating a lot of sugar.

It's worthwhile to make an appointment with your doctor to discuss these possibilities and take action to remedy them. To prevent your varicose veins from getting worse, keep your weight down, watch what you're lifting, and consider wearing support hose.

Next, whenever you can, elevate your legs above your heart. Don't cross your legs when you're sitting. This puts more pressure on your veins. Increase your circulation with daily exercise. This isn't an option – it's a must-do.

If you want to take more action, there are supplements that strengthen the veins and improve their elasticity. These include Horse chestnut (Aesculus hippocastanum) and Butcher's broom (Ruscus aculeatus). You can find them in most health food stores.

For additional information on varicose veins, read my article in the October 2001 issue, "Varicose Veins: More Than Unsightly Legs." If you don't have it, you can find it on my website (see page 6 for the latest login information).