Central Drugs Pharmacy Life Essentials Guide to Good Nutrition - Be fit, Be healthy, Be an example.
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Central Drugs Pharmacy Life Essentials Guide to Good Nutrition Be fit, Be healthy, Be an example.
Contents
Introduction to the Core Nutrition Guide 3
Foundations: Core Nutrition 4
Diet 6
Essential Components of a Healthy Diet 6
Weight Management 8
Inflammation/Pain Reducing Foods 10
Selecting, Preparing, & Storing Food 12
Lifestyle 14
Environmental Health 14
Exercise 16
Relaxation & Stress Management 18
Water: Hydration & Health 20
Age & Gender 22
Children (Age 12 & Under) 22
Teens 24
Women in Their 20’s & 30’s 26
Pregnant & Lactating Women 28
Women in Their 40’s & 50’s 30
Women in Their 60’s and Beyond 32
Men in Their 20’s & 30’s 34
Men in Their 40’s & 50’s 35
Men in Their 60’s & Beyond 37
Health Concerns 39
Allergy 39
Anti-Aging 41
Blood Pressure 43
Blood Sugar 45
Bones 47
Brain 49
Candida (Yeast) 51
Cholesterol 53
Detox & Elimination 55
2 CentralDrugsRx.com 877.447.7077
Introduction to the Core
Nutrition Guide
Energy 57
Eye Health 59
Gum Health 61
Hair, Skin, & Nails 63
Heart & Circulation 65
Immune Health 67
Joints & Muscles 69
Menopause 71
Mood & Anxiety 73
PMS 75
Prostate Health 77
Sleep Health 79
Stress 81
Surgery & Trauma 83
Travel Health 85
Weight Management 87
3 CentralDrugsRx.com 877.447.7077
Foundations: Core Nutrition
Your personalized nutrition plan starts here.
Many of the most prevalent health conditions have been directly linked to improper nutrition and
poor lifestyle habits. Even small nutritional deficiencies can compromise immunity, vitality, and
damage health. Nourishing the roots of your health by taking care of your core nutritional needs
creates a strong foundation for your body and establishes a bank of resources to build and repair
your body, and to fuel your daily activities.
Start with a solid foundation:
Multivitamin/Mineral
Essential Fatty Acids
Antioxidants
Probiotics
Bone Nutrients
1. Multivitamin / Mineral
Even the best diet cannot guarantee optimal nutrient levels due to high-volume farming meth-
ods. A high potency multivitamin and mineral supplement is necessary to fill in nutrient gaps.
It provides a comprehensive selection of nutrients in the highly usable forms such as coenzyme
B vitamins. Correcting nutrient deficiencies is the first and most important step in preventative
healthcare.
Recommended: Central Drugs MULTI TWO
1. Multivitamin / Mineral
Even the best diet cannot guarantee optimal nutrient levels due to high-volume farming meth-
ods. A high potency multivitamin and mineral supplement is necessary to fill in nutrient gaps.
It provides a comprehensive selection of nutrients in the highly usable forms such as coenzyme
B vitamins. Correcting nutrient deficiencies is the first and most important step in preventative
healthcare.
Recommended: Central Drugs MULTI TWO
2. Essential Fatty Acids
Omega-3 essential fatty acids (EFAs) are vital to health and are not manufactured by the body. The
standard American Diet is largely devoid of these important oils. EFAs benefit many different areas
of the body, such as skin and hair, bones and joints, eyes, as well as the cardiovascular and nervous
systems. A deficiency or imbalance of essential fatty acids can lead to depression, anxiety, lack of
concentration, various skin conditions, such as acne, psoriasis, and eczema, and inflammation of
4 CentralDrugsRx.com 877.447.7077various tissues (conditions ending in –itis; i.e. arthritis). Taking a mo-
lecularly distilled and potent Omega-3 supplement will help provide
your body with optimal levels of these important oils.
3. Antioxidants
Antioxidants protect the body from free radical damage (think of it
like internal rust) caused by poor dietary habits, exposure to pollu-
tion, sun damage, smoking, drinking alcohol, and other lifestyle hab-
its. Adding key antioxidants, such as vitamin C, vitamin E, selenium,
alpha lipoic acid, turmeric, and green tea, can be minimize this type
of damage. Antioxidants can be protective and helpful in the follow-
ing areas: detoxification, healthy cellular growth, brain, eye, skin, and
heart health, as well as graceful aging.
Recommended: Central Drugs ANTIOXIDANT FORMULA
4. Probiotics
Probiotics are beneficial bacteria that inhabit the entire digestive urinary, and reproductive tracts.
Healthy bacteria aid in the absorption of nutrients, discourage bad bacterial growth, and act as part
of the immune system. Imbalances in beneficial bacteria can occur from taking various medica-
tions (steroids, antibiotics, and birth control pills), traveling, Taking probiotics can enhance diges-
tion, immune function, and skin health.
Recommended: Central Drugs SUPREMA-DOPHILUS
5. Bone Nutrients
Bone is dynamic, living tissue that is continually being renewed. Poor diet, lack of physical activity,
general aging, and hormonal changes disrupt the healthy processes of bone renewal. The minerals
used by your body in response to stressful activities, allergies, and regular daily needs, all deplete
from your body’s mineral warehouse, your bones. Eating a balanced diet, exercising regularly, and
taking a formula that contains key bone supporting nutrients is highly recommended. Calcium (in
its most absorbable form, hydroxyapetite), magnesium, vitamin D-3, boron, strontium, and zinc,
are just some examples of the raw materials needed to replenish bone minerals.
Recommended: Central Drugs BONE GUARDIAN
5 CentralDrugsRx.com 877.447.7077Diet
Essential Components of a Healthy Diet
Is your body getting the right balance of
nutrients? If you experience any one of
these symptoms, start rethinking your
diet: heartburn, constipation, thinning
hair, skin conditions, foot or body odor,
bad breath, fatigue, weight gain, PMS, or
depression. Each has associations with
imbalanced nutrition. Eating foods that
are full of nutrients helps protect your
body from illness and other imbalances.
Advance meal planning enables healthier
eating habits. For guidance, use nutritious
recipes in cookbooks and magazines, or
consult a nutritionist who will create a healthy eating plan that matches your body’s unique needs.
A Well-Balanced Diet Includes:
• A variety of nutrient rich carbohydrates, high-quality protein, and healthy fats.
• Appropriate portion sizes. Remember your stomach is roughly the size of your fist when empty!
• Regular meals. If eating three main meals a day does not work for you, try six smaller ones.
• Limited amounts of processed foods, and foods high in sugar or salt.
• Taking the time to enjoy and savor your food.
There are no excuses for unhealthy eating. “Too busy” just means something is not a priority for
you. Meal planning saves money and time by making shopping quicker and allows for healthier
choices than browsing every aisle at the store. Pick a regular day to write a menu for the week
ahead, and then make the shopping list. When at the grocery store, stick to your list.
Use expert help if you’re not creative with recipes. A greater amount of beneficial nutrients comes
with more color and variety on your plate. The healthiest foods are those that remain closest to
their natural state. Fresh vegetables are always healthier than frozen or canned.
Another time saving and portion control tip is to prepare large meals in advance and then separate
them into single serve containers for future meals. Having a well-stocked kitchen makes it easier
to make good food choices. And, establishing a cooking and shopping routine is important to your
success.
Plan your meals based around these nutrition guidelines:
CARBOHYDRATES (40-60% of daily calories)
Healthy sources of carbohydrates include vegetables, fruits, legumes, and whole grains. Complex
carbohydrates provide fiber which is critical to the efficiency of numerous body processes. Limit
6 CentralDrugsRx.com 877.447.7077simple carbohydrates (white sugar and white flour, soda-pop, desserts, candy, etc.). These provide
little or no value and contribute to insulin resistance, obesity, hormone imbalances, and chronic
inflammation issues.
PROTEIN (20-30% of daily calories)
Preference is given to complete proteins that include all of the essential amino acids (organic, free-
range, or wild animal sources such as meat, fish, poultry, eggs, and yogurt over commercial or
processed meats and farm-raised fish). Incomplete proteins come from fruits, vegetables, whole
grains, nuts and seeds. Vegetarians must pay attention to food choices to include all the essential
amino acids.
FAT (20-30% of daily calories)
Healthy fats (omega-3 essential fatty acids and omega-6 essen-
tial fatty acids) are vital to health and are not made by the body.
They fight inflammation, stimulate the immune system, en-
hance mood, and support joint health, as well as cardiovascular,
brain, and nervous system functions. You must get these good
fats from your diet (wild cold-water fish, walnuts, flaxseed, etc.)
or an essential fatty acid (EFA) supplement. Avoid or at least
limit your consumption of unhealthy fats such as hydrogenated
oils found in many manufactured or processed foods.
7 CentralDrugsRx.com 877.447.7077Weight Management
Excess body weight is associated with many health risks including diabetes, high cholesterol, el-
evated blood pressure, gallstones, sleep apnea, hormone disorders, and cancer. Weight gain pre-
dominantly around your midsection increases your chances of developing a serious health condi-
tion. Weight management involves treating your body respectfully so it can continue to serve you
well. You must be willing to promise your body a lifestyle that gives it good nutrition, exercise, and
rest after stress. Conquering food cravings and managing your portion sizes are essential parts of
reaching and maintaining a healthy weight.
Do You Eat Smart? – 5 Questions
• 1. Am I truly hungry?
• 2. Am I eating out of habit or just seeking comfort?
• 3. Is this food going to nourish my body or is it empty calories?
• 4. Will I stop eating when I am full?
• 5. Is my body relaxed enough to digest the food I am eating?
Food Cravings
The next time you “need” chocolate or automatically pick up chips, take a moment to tune in to
your body. Notice your emotions. Food cravings are often related to mood, but can also alert you
that your body wants to correct a nutrient imbalance. Cravings for sweet foods may be related to
an overgrowth of yeast. Salt cravings may be indicative of adrenal fatigue. Sometimes food cravings
are not cravings at all, just habits.
Here are some helpful hints to help curb your cravings. Eat colorful meals of fresh food and take
a high-potency multivitamin and multimineral supplement. A mix of protein, complex carbohy-
drates, and healthy fats helps balance blood sugar levels and provides lasting energy. Drink a full
glass of water (only water) instead to see if your body was really craving hydration. Avoid highly
sweet or artificial foods designed to trigger cravings. Food cravings tend to last 10-15 minutes, so
wait before responding to them.
Portion Sizes
Eating at restaurants makes it easy to overeat, especially when they offer all you can eat buffets and
serve overflowing plates of food. Managing the size of your portions is key to maintaining a healthy
weight. When eating at restaurants, get into the habit of taking half of your meal home and, when
eating at a buffet, use a smaller-size plate and skip that trip for seconds. Having handy examples of
portion sizes is a helpful tool for controlling your portions. Here are some examples of reasonable
portions:
8 CentralDrugsRx.com 877.447.7077PROTEIN
3 servings/day
HEALTHY FATS / OILS
2 servings/day
CALCIUM RICH FOODS
3 servings/day
COMPLEX CARBOHYDRATES
3 servings of starches and 4 servings of vegetables, plus 3 servings of fruits/day
One serving equals:
• Deck of cards = 3 ounces of lean meat, fish, poultry, or pork
• Rounded handful (only in palm) = ½ cup of rice, pasta, cut fruit
• Four dice = 1 ounce natural cheese
• Clenched fist = 1 cup skim milk, most vegetables
• Hockey puck = ½ bagel
• Baseball = apple, orange
• Thumb tip = 1 tsp butter
• Computer mouse = potato
• Golf ball = 2 tbsp nut butter
*The information in this reference document is not intended to be a substitute for advice or treatment
from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult
your physician prior to starting any new health program or if you have any questions regarding a
medical condition.
9 CentralDrugsRx.com 877.447.7077Inflammation/Pain Reducing Foods
Inflammation/Pain Reducing Foods
If you are experiencing any type of pain, your body is alerting you that there is inflammation pres-
ent. Inflammation may still be present even without pain (e.g. cancer, heart disease). Poor food
choices can increase any inflammation present. Limit processed foods, white sugar, white flour,
trans-fats, and red meat each of which can aggravate or increase inflammation. Increase your serv-
ings of anti-inflammatory foods such as colorful fruits and vegetables, spices, and dark chocolate,
which all contain powerful flavonoids that have antioxidant properties.
5 Anti-inflammatory Superfoods & Spices
• Blueberry: Supports eye health, brain health, and vascular health. Ranked one of the best in
terms of antioxidant activity.
• Tumeric: Contains curcumin, a powerful antioxidant that has potent anti-inflammatory & de-
toxification capabilities.
• Ginger: Contains anti-inflammatory chemicals (gingerols), which fight free radicals & pro-
inflammatory chemicals.
• Cold water fish: Omega-3 essential fatty acids (EPA/DHA) have strong anti-inflammatory &
heart-protective activity.
• Dark chocolate: Contains a high level of flavonoids, responsible for relaxing blood vessels &
balancing inflammatory chemicals.
An injury or an infection causes the body to respond with pain, heat, and swelling. This reaction
is a protective response from a healthy immune system and initiates healing. Inflammation can
become systemic or chronic if not completely resolved by the immune system. Chronic inflamma-
tion is neither protective nor beneficial to the body. In fact, it can be very damaging to your health.
Factors that may cause systemic inflammation include stress, food allergies, mild or severe obesity,
exposure to chemicals, or eating a diet high in refined sugars and processed foods. Chronic inflam-
mation is believed to be the culprit behind many degenerative diseases including heart disease,
Alzheimer’s disease, diabetes, and cancer. Ask your doctor about an important diagnostic test that
measures your inflammatory level (C-Reactive Protein).
Allergic reactions to common foods such as dairy, wheat gluten, and nightshade plants (potatoes,
peppers, eggplants, and tomatoes) can compromise health by creating a leaky gut. Damage to the
gut lining from allergic reactions causes increased intestinal permeability, which can result in auto-
immune-like disorders and further inflammation. If you experience symptoms such as continuous
digestive discomfort, fatigue, skin irritation, or joint inflammation consider having a food allergy
test done. This simple blood test measures your body’s immune response to food. The laboratory
will provide you with a clear list of foods to avoid. You will find that you will feel much better once
10 CentralDrugsRx.com 877.447.7077you remove these foods from your diet.
An enzyme deficiency can cause incomplete protein digestion and result in inflammation. Enzymes
play a major role in the digestion and absorption of nutrients by ensuring the proper breakdown of
carbohydrates, proteins, and fats. Raw foods, particularly sprouts, avocados, papayas, pineapples,
bananas, and mangos provide a rich source of enzymes. Your body also produces enzymes, but not
enough when stressed or aging. Some people simply lack enzymes, like those who do not produce
lactase to digest lactose (milk sugar). Adding an enzyme complex can help to reduce inflammation
as it ensures complete digestion of otherwise irritating proteins.
11 CentralDrugsRx.com 877.447.7077Selecting, Preparing, & Storing Food
Fruits, vegetables, whole grains, high-quality protein sources, and healthy fats are all rich sources of
beneficial nutrients that can nourish and protect your body. The way you select, prepare, and store
your food plays a major role in the amount of nutrients available for you to absorb and utilize when
you eat it. Food additives, overcooking, and improper food storage can destroy valuable vitamins,
minerals, and other nutrients. Get the most out of your diet by learning how to choose, cook, and
keep your favorite foods.
5 Steps to Protecting Your Food’s Value
1. Read packaged food labels and avoid any ingredient you would not eat by itself.
2. Eat foods closest to their natural state.
3. Be careful not to overcook your food.
4. Use proper cookware and storage containers.
5. Choose organic foods whenever possible.
Selecting Foods
Foods that contain the most healthful nutrients are those that are unprocessed. This means that
they are free of additives (such as sugar and salt), artificial preservatives, colors, and artificial fla-
vorings. These undesirable ingredients are added to prolong shelf life or enhance color or texture.
They provide no nutritional value and can be potentially harmful, especially to sensitive individu-
als. The healthiest sweetener options that are safe even for those watching blood sugar levels in-
clude xylitol and stevia.
The classifications “organic, free-range, wild, and non-GMO (genetically modified organism)” in-
dicate that these foods and beverages are minimally exposed to insecticides, herbicides, artificial
fertilizers, antibiotics, or growth hormones. Also, when choosing produce, select fresh, ripe fruits
and vegetables as they contain peak amounts of vitamins and minerals (avoid canned and frozen).
Preparing foods
Washing produce is an important part of food preparation, especially if non-organic. Use a scrub
brush or vegetable wash product to remove residual chemicals. Raw or slightly steamed vegetables
are better than soggy. Overcooking destroys important nutrients and enzymes. The most nutritious
ways to cook meat and poultry are roasting, broiling, or boiling. Barbecued or blackened meats
may contain harmful, carcinogenic substances.
Glass, stainless steel, and iron cookware is preferred over aluminum or non-stick. Do not use plas-
tic wrap or plastic containers in the microwave because they often contain chemicals that can leach
into the food, especially when heated.
CentralDrugsRx.com 877.447.7077Food Storage
The longer food is kept in storage, the fewer nutrients it will retain. Eating foods grown locally can
help. Local food has not traveled far and has spent less time in storage. Other benefits include pro-
duce that is fresh, ripe, seasonally appropriate, and supportive to your local economy. Go shopping
often instead of freezing food.
Once you get your food home, what is the best storage method? Research indicates that foods and
liquids can absorb harmful chemicals found in many plastic containers, which can result in un-
healthy hormonal effects on the body. It is best to use plastic containers only when necessary (i.e.
for freezing food). Glass and ceramic containers, or stainless steel cookware are the safest for stor-
ing food in the refrigerator. Even water is best stored in glass bottles.
*The information in this reference document is not intended to be a substitute for advice or treatment
from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult
your physician prior to starting any new health program or if you have any questions regarding a
medical condition.
CentralDrugsRx.com 877.447.7077Lifestyle
Environmental Health
A toxic substance is any compound that has an unhealthy effect on cellular structure or function.
We encounter toxic chemicals on a daily basis, often without even knowing it. Exposure may come
from the food we eat, the water we drink, the clothes we wear, or how we clean our homes and care
for our yards. Toxins are everywhere. Even our own bodies produce toxic substances that need dis-
posal. It is important to become aware of common toxins in your environment, take steps to limit
exposure, and to increase your body’s natural defenses.
5 Easy Ways to Reduce Your Toxic Load
• Buy and use a high-quality air purifier and water filter for your home and work.
• Cut down on all plastic use – Avoid non-stick cookware, microwaving using plastic wrap or in
plastic containers, and switch to drinking only out of glass bottles.
• Eat fresh, non-processed, whole, and organic foods whenever possible.
• Use only safe, non-toxic household cleaners and yard care products.
• Choose natural and non-toxic personal products, such as chemical-free shampoo and condi-
tioner, cosmetics, and deodorants.
Examples of common toxins include mercury from silver fillings, chemicals used to make non-
stick cookware, and pesticides used on fruits and vegetables. These toxic substances can contribute
to various health problems by taking up residence in fat cells, bones, cell membranes, and organs.
Of course, some toxic substances are more dangerous than others. The length of toxin exposure,
number of exposures, and the specific mixture of harmful substances that have accumulated, all
determine the level of toxic burden placed on the body (also referred to as Total Toxic Load). Indi-
vidual factors such as genetics, age, and overall health also play important roles in how your body
is able to rid itself of harmful substances. The more exposure, the more difficult it becomes for your
body to process and remove toxins.
Toxins can permanently damage the immune system, nervous system, and can interfere with im-
portant hormone communication. Symptoms of toxicity can range from mild (psoriasis, fatigue,
anxiety, depression, an inability to concentrate), to severe (auto-immune disorders, convulsions,
psychiatric symptoms, cancer, and even death). Some adult diseases such as Alzheimer’s disease
and other mental disorders can be traced back to early childhood toxin exposure.
The liver is the body’s primary organ for detoxification. It takes toxic chemicals and breaks them
down into less harmful substances that are then excreted from the body. The intestines, kidneys,
lymphatic system, skin, and lungs are all key players in healthy elimination of toxins (even simple
toxins like carbon dioxide). In particular, bowel movements on a daily basis are an important part
of ridding the body of toxins, and part of why constipation makes you feel unwell.
Reducing your exposure to harmful substances and improving your body’s detoxification processes
are both required to maintain good health. Using water filters on your drinking and showering
water and using air purifiers in your home and work environment are simple yet effective ways
14 CentralDrugsRx.com 877.447.7077to reduce toxin exposure. In addition, incorporating good nutrition, natural fabrics, sauna use,
occasional fasting, and taking on healthy lifestyle practices are great ways to assist your body’s de-
toxification processes.
CentralDrugsRx.com 877.447.7077Exercise
We all know that regular exercise along with balanced nutrition is a necessary part of good health.
However, even minor efforts can produce healthful results. In fact, a recent study found that engag-
ing in physical activity as little as a half hour daily can add on two to three years of life expectancy.
This should come as encouraging news for all couch potatoes. Get moving! Any exercise is better
than none at all. If you have existing health problems or are over the age of forty, consult with a
healthcare provider before starting a new exercise plan or changing an existing one.
5 Tips for Reaching your Exercise Goals
• Pick exercises that you really enjoy.
• Increase your success rate by exercising with a friend or fitness coach.
• Stay motivated by keeping an exercise journal that outlines your accomplishments.
• Evaluate your progress bi-weekly, not every day.
• Reward yourself by doing something fun that supports your healthy efforts.
Choosing an activity that you enjoy, such as swimming, bicycling, or dancing will make exercise
more fun and not a chore. Even household activities such as gardening, mowing the lawn, cleaning
your house, and washing your car count as exercise. Recreation really does help you re-create your
feeling of well-being.
Your mind, body, and spirit can all benefit from engaging in physical activity. For your body, ex-
ercise helps to protect against the development of chronic diseases, supports healthy bone density,
supports healthy weight management, increases heart and lung function, and has a positive effect
on cholesterol levels and blood pressure. And for your mind and spirit, exercise decreases muscle
tension, can enhance feelings of well-being, improves your ability to handle stress, and often im-
proves self-esteem and elevates mood.
A combination of exercises (cardiovascular, strength training, and stretching) is a good mix for
your fitness routine. Each type of exercise has separate benefits. For example, aerobic/cardiovas-
cular exercises improve the body’s capacity to use fuel (food or fat) and oxygen. Aerobic exer-
cise increases the amount of blood that is supplied to the muscles and increases oxygen delivery
throughout the body. Just twenty minutes a day of aerobic exercise can lower blood pressure and
strengthen the heart. Power walking, playing sports, cross-country skiing, and taking an aerobics
class are some great examples of cardiovascular activities. Aim for at least 30 minutes of cardiovas-
cular exercise at least three days a week.
Strength training exercises help to build strong muscles, increase bone density, and support healthy
joint function. Pilates, yoga, using weights and resistance bands, martial arts, and using a punching
bag are all forms of strength training. Devote at least 2 days a week to strength training and be sure
to give adequate recovery time for each muscle group.
Stretching exercises are recommended BOTH before and after physical activity. Stretching pre-
pares muscles for exercise, protects muscles against injury, enhances flexibility, improves circula-
CentralDrugsRx.com 877.447.7077tion, reduces stress, and provides better range of motion for your joints. Stretching is something
that you can easily do just about anywhere, even while sitting in your chair. Stretch for about 5-10
minutes before and after each activity.
CentralDrugsRx.com 877.447.7077Relaxation & Stress Management
Everyone knows that too much stress is bad for your health. Still, many of us leave little room for
relaxation in our busy lives. Relaxation and stress management are required for good health and
need to become part of the daily routine. Relaxation allows for improved digestion, detoxification,
body repair, and restocking the body’s reserves. Research continues to support the beneficial effects
that come from relaxation: reducing anxiety, managing pain, decreasing symptoms associated with
various conditions, and overall disease prevention.
7 Minute Relaxation Exercise
1. Find a comfortable location and lay down on your back. Begin by taking 5 slow, deep breaths.
2. Focus your attention on your feet. As you inhale, gently tighten the muscles in your feet and
hold for 8 seconds. Do not hold your breath. With a long breath out, slowly relax these muscles
for about 20 seconds. Before moving on to the next set of muscles, breathe deeply again.
3. Next, focus your attention on the muscles in your legs. Tighten for 8 seconds, relax for 20 sec-
onds, and take another deep breath. Continue the same process as you work your way up your
body to your thighs, buttocks, stomach, chest, hands, shoulders, arms, neck, and face.
4. End with 5 slow, deep breaths.
Stress is defined as any situation that disrupts the body’s balance. On a daily basis we are faced with
both good and bad stressors. How quickly you process and dismiss stress contributes to your con-
tinued health. Ideally, your body reacts to a stressful situation and then quickly returns to center.
If you are under continual stress, your body is not able to return to center. As a result, stress hor-
mones continue to circulate in the bloodstream with negative health effects.
Ongoing stress can disturb the body’s ability to absorb and store important nutrients, resulting in
nutritional deficiencies. For example, B vitamins, potassium, phosphorus, Vitamin C, magnesium,
and calcium levels can become depleted. Stress can also promote the formation of free radicals in
the body, weaken the immune system, increase blood pressure, disrupt sleep, impair attention and
memory, and cause weight gain.
Unfortunately, some people are so used to being under stress that they are not even aware that their
bodies are actually in a continuous state of physical disruption. Digestive complaints, neck and
back pain, and headaches appear “normal.” These symptoms are not “normal,” they are alerting you
that your body is physically unable to cope with the pressure.
Managing stress involves identifying and eliminating the cause(s). Establishing positive patterns
to replace negative (stressful) habits ensures better handling of stress. Getting regular exercise and
eating a healthful diet nourishes and supports a healthy mind and body, and strengthens your
stress-fighting ability.
Avoid caffeine, alcohol, refined sugars, and possible food allergens, each of which can contribute to
CentralDrugsRx.com 877.447.7077a stressful state. Eating regular meals in a relaxing atmosphere helps to promote healthy digestion
(e.g. at a real table, no television, no car).
Relaxation can be as simple as sipping a warm drink while cozying up to a good book, taking an
aromatic bath, listening to enjoyable music, or getting outside to garden. It can be something you
do on your own or enjoy with others. Deep breathing exercises, visualization, yoga, meditation, Tai
Chi, and massage are all other great examples of ways to help your mind and body let go of stress.
CentralDrugsRx.com 877.447.7077Water: Hydration & Health
Do you experience headaches, fatigue, muscle pains, constipation, heartburn, anxiety attacks, food
intolerances, joint and muscle weakness, dry skin, chapped lips, water retention, digestive prob-
lems, or bad breath? If so, you may be suffering from dehydration. Many people are dehydrated and
are not even aware of it. Even mild dehydration can impair cognitive function, such as short-term
memory, alertness, and concentration. Dehydration can result from simply not drinking enough
water, or from drinking fluids such as soda, coffee, or alcohol that rob your body of water. Pregnan-
cy, breastfeeding, hot weather, exercising, and illnesses that involve a fever, vomiting, or diarrhea
also increase your body’s need for water.
5 Ways to Prevent Dehydration
1. Carry water with you everywhere you go.
2. Eat foods that contain a high amount of water, such as fruits, vegetables, soups, & smoothies.
3. Drink beverages such as milk, low-sugar juices, & herbal teas.
4. Fill water bottles at the start of your day and make sure you drink them by the end of the day.
5. Drink room temperature & still water rather than sparkling or ice-cold water. The carbonation
& cold temperature make it harder to drink a lot of water at one time.
Water is an essential substance that is required for nearly every body process including digestion,
absorption, circulation, and excretion. Water is the main carrier of nutrients throughout the body
and is essential for carrying out waste products. Moreover, a recent study has shown that along with
healthy diet and lifestyle factors, drinking water has a preventative effect on bladder, colorectal, and
breast cancer.
General guidelines for ensuring proper hydration include drinking eight to ten glasses of water
daily. Keep in mind that specific water needs vary from person to person based on health and ac-
tivity level. Also, drinking coffee, soda, and alcohol increases your body’s water requirements. Do
not try to lose weight by reducing your water intake. This is dangerous. Drinking water can actually
help you to lose weight. Simply drinking a glass of water 15 minutes before each meal can help to
increase your sense of fullness and allow you to eat less.
If you are not sure if you are drinking enough water, tune into your body. Start by paying attention
to the color of your urine. Dark urine indicates that your body is conserving what little water it
has, and is in great need of more fluids. You want your urine to be colorless or slightly yellow. It is
also important to drink water before you get thirsty. Thirst is a signal of dehydration. So, if you are
thirsty, drink to quench your thirst as well as an additional two glasses of water. Another impor-
tant indicator of dehydration is bowel activity. If you are not drinking enough water, your colon
will reabsorb more water from your waste material and result in hard stools (and a recirculation of
toxins).
The quality of your drinking water is also very important. Tap water can still contain impurities
CentralDrugsRx.com 877.447.7077regardless of what is considered “safe” exposure. Filtering tap water can significantly improve the
water’s taste and safety and is strongly recommended. There are many different types of filters
available that vary in cost and effectiveness. Reverse osmosis seems to be one of the best filtering
methods. It is also best to avoid drinking water out of plastic containers. However, if you do, avoid
the softer, cloudy plastic containers because they seem to leech the most chemicals into your water.
Glass bottles are ideal.
CentralDrugsRx.com 877.447.7077Age & Gender
Children (Age 12 & Under)
The first years of life are marked by significant immune system and nervous system development.
Receiving important levels of key nutrients during childhood is essential for proper growth and
body functions. Learning healthy diet and lifestyle habits at a very young age will help create a
strong foundation and establish healthy living patterns for future years.
Add these essential products:
• Nutri Stars Chewable Multivitamin
• DHA Junior
Essential Products for Children
Multivitamin/Multimineral (Age 2+)
Children need a comprehensive range of vitamins and minerals to help build strong, healthy bod-
ies. Choosing a liquid multi provides a form that is easy to swallow. Delicious out of the bottle or
mixed into their favorite juice, it will give you peace of mind to watch your kids happily taking the
nutrients their bodies need.
Recommended: Nutri Stars Chewable Multivitamin
Essential Fatty Acids (Age 4+)
Essential fatty acids (EFAs) are vital to proper growth and development. Studies show that taking
EFAs, particularly docosahexaenoic acid (DHA), during the early developmental years can signifi-
cantly enhance learning capacity and academic performance, as well as have a beneficial role in
the prevention of attention deficit hyperactivity disorder (ADHD). Central Drugs NEUROMINS®
DHA is a highly purified vegetarian source of omega-3 fatty acid that is safe and effective for infants
and children.
Recommended - Nordic Naturals Omega-3 Gummy Worms
Probiotics (Age 5+)
Taking probiotics is so beneficial to your child’s health. Friendly bacteria help to enhance immu-
nity, reduce allergic reactions, and promote healthy digestion, regular bowel activity, as well as aid
in the absorption of minerals and the manufacturing of needed B vitamins. Anytime they are tak-
ing antibiotics, rebalancing with probiotics is necessary.
Recommended: Florogen for Kids
Optional Products for Children
22 CentralDrugsRx.com 877.447.7077Digestive Enzymes (Age 4+)
Many children have allergies or sensitivities to various foods, such as dairy, wheat, gluten, soy and
corn. Symptoms such as digestive upset, skin rashes, congestion, and attention issues can result.
Supplementing with digestive enzymes can take stress off the body by enhancing the breakdown
of food and aiding in nutrient absorption. Central Drugs CHILDREN’S CHEWABLE ENZYMES
targets the needs of the typical child’s diet, which is high in dairy foods and cereal grains.
Recommended: Children’s chewable enzymes
Attention Support (Age 3+)
ADD/ADHD is the most commonly diagnosed childhood behavior disorder today. According to
the National Institute of Mental Health (NIMH), it is estimated that between 3 to 5 percent of chil-
dren have ADHD, or approximately 2 million children in the United States. This means that in a
classroom of 25 to 30 children, it is likely that at least one will have ADHD. Central Drugs KID’S
ATTENTION PLUS is a unique liquid herbal formula designed especially for kids.
Recommended: Barlean’s Total Omega Vegan Swirl
CentralDrugsRx.com 877.447.7077Teens
The years between childhood and adulthood mark tremendous physical, mental, and emotional
growth and development. Balanced nutrition during these years helps to create a strong foundation
for the future. Because many active adolescents often have crazy eating and lifestyle habits, taking
some key nutrients helps to address any nutritional gaps in their diet.
Add these essential products:
• Douglas Ultra Preventative for Teens
• Nordic Naturals Pro Omega EPA/DHA
• DynaCal Extra Strength
Include these products for additional support:
• Zinc Supreme
• Vitamin D-3 Liquid
Essential Products for Teens
Multivitamin/Multimineral
Taking a high potency multivitamin/multimineral supplement will help ensure that optimal
amounts of vitamins, minerals, and other essential nutrients are being consumed. Correcting nu-
trient deficiencies is the first, most important step in preventative health care.
Recommended: Douglas Ultra Preventative for Teens
Essential Fatty Acids
Healthy fats are vital to proper brain development and nervous system functioning. They also
modulate inflammation and support healthy skin. Unfortunately, many teens do not get a lot of
essential fatty acids, (EFAs) from their diets. Therefore, an easy way to ensure that one is receiving
optimal amounts of the beneficial omega 3, 6, and 9 essential fatty acids is to supplement with an
EFA complex.
Recommended: Nordic Naturals Pro Omega EPA/DHA
Probiotics
Probiotics are healthy bacteria that live in the digestive tract. Not only do they support digestion,
but overall immune health as well. Stress, poor diet, traveling, and taking antibiotics can wipe
out friendly bacterial and allow unhealthy bacteria to flourish. This in turn can weaken the body.
Supplementing with a blend of high potency probiotic strains can help to enhance one’s health and
vitality.
Recommended: Douglas Multi Probiotic 4000
CentralDrugsRx.com 877.447.7077Bone Nutrients
Adolescence is a critical time for bone development. In fact, 75 to 80 percent of bone is built during
these years. Studies have found that skipping meals and drinking soda can significantly interfere
with calcium metabolism and the building of bone mass, especially in females. If getting calcium
from a balanced diet is not realistic, then supplementing with a good calcium formulation is highly
recommended.
Recommended: DynaCal Extra Strength
Optional Products for Teens
Immune Support
Good nutrition is essential to building and maintaining a strong, healthy immune system. Poor
dietary habits can lead to nutritional deficiencies that can weaken the immune system and lead to
illness. Supplementing with vitamin C, zinc, and other supportive nutrients and herbs can enhance
one’s immunity.
Recommended: Zinc Supreme
Iron
Iron requirements increase during adolescence because of rapid muscle growth. Females in par-
ticular require even greater amounts of iron due to the loss of blood associated with the onset of
menstruation. It is important to test for iron deficiency before taking an iron supplement.
Recommended: Time Released Iron
Zinc
Zinc is an important mineral particularly for male teenagers. Zinc deficiencies during puberty can
cause delayed or absent sexual development, decreased testosterone levels, and even sterility. Zinc
is also an essential nutrient for a healthy immune system and may be beneficial for acne problems.
Recommended: Zinc Supreme
CentralDrugsRx.com 877.447.7077Women in Their 20’s & 30’s
The 20s and 30s represent a very active time in a woman’s life. Not only is she working hard at
building her career, but she may also be thinking about starting a family. That is why it is so im-
portant to build a strong foundation with nutrition. If having children is a priority, be sure to focus
on nutrients that support reproductive health. Young women also have an increased need for bone
minerals to ensure strong and healthy bones into the future.
Nutritional Supplements
Start with CORE NUTRITION
Add these essential products:
• Zymogen ProgX
• Douglas Ultra I-3-C
• Douglas Folic Acid
• Douglas B-Comples + Minerals
• Dr. Wilson’s Adrenal Rebuilder
• Douglas Time Released Iron
Menstrual Support
PMS symptoms such as bloating, breast tenderness, headaches, painful cramps, and changes in
mood are all common menstrual complaints. Using progesterone cream is a way to address these
symptoms by supporting healthy hormone balance.
Recommended: Barlean’s Evening Primrose Oil
Indole-3-carbinol (I3C), a substance found in some vegetables (broccoli, Brussels sprouts, cauli-
flower, etc.), and it’s metabolite, di-indolylmethane (DIM) exhibit protective powers against breast
(and other types of) cancer. These substances help support the liver’s metabolism of estrogen,
thereby decreasing the risk of estrogen sensitive cancers.
Recommended: Douglas Ultra I-3-C
Reproductive Support
Folate is a very important nutrient for women of childbearing age because it promotes healthy cer-
vical cell tissue growth and prevents embryonic neural tube defects.
Recommended: Douglas Folic Acid
Energy Support
The B vitamins play a major role in supporting nervous system and immune system health. They
CentralDrugsRx.com 877.447.7077are involved in many important metabolic functions in the human body and must be replaced on
a daily basis. The easiest and best way to get what your body needs is to take a B-complex vitamin.
The B vitamins work as a team and are best together in a formula.
Recommended: Douglas B-Complex + Minerals
Stress Support
Juggling the many demands of life can leave you feeling exhausted, anxious and overwhelmed.
Negative stress depletes essential nutrients, weakens your immune system, and interferes with im-
portant biological processes. That is why it is so important to replenish a stressed body with vita-
mins and minerals and to encourage body rebalancing through nutritional and herbal support.
Recommended: Dr. Wilson’s Adrenal Rebuilder
Iron
Iron is needed for all body functions and plays a key role in energy production and immune health.
Menstruating women represent the highest category of iron deficient individuals. Approximately
10-30 percent of women have iron deficiencies. It is important to test for iron deficiency before
taking an iron supplement.
Recommended: Douglas Time Released Iron
CentralDrugsRx.com 877.447.7077Pregnant & Lactating Women
Whether you are anxiously awaiting your new arrival or are enjoying those precious beginnings
with your newborn, there are several important nutritional considerations for the health of both
you and your baby. However, before deciding to take anything, it is essential that you are under
the care of a healthcare provider, whether it be a doctor, midwife, or other educated health profes-
sional. Creating a personalized health plan that addresses your unique needs is essential. General
recommendations include:
Nutritional Supplements
Start with CORE NUTRITION...plus
Add these essential products:
• DaVinci Ultimate Prenatal
• Ocean Blue Omega-3
• Nordic Naturals Prenatal DHA
• Douglas Multi Probiotic
• Douglas DynaCal Extra STrength
Multivitamin/Multimineral
A prenatal multivitamin/mineral supplement is created specifically to meet the nutritional require-
ments before, during, and after pregnancy. Increased amounts of calcium, iron, zinc, vitamin D,
and folic acid are added to support the health of the mother and developing child.
Recommended: DaVinci Ultimate Prenatal
Essential Fatty Acids
Women are at a substantial risk for developing post-partum depression following childbirth. This
is because during the last few months of pregnancy as the baby’s brain increases threefold it con-
sumes the mother’s essential fatty acids (EFAs). Replacing those EFAs is necessary during preg-
nancy and while breastfeeding. Studies also show that infants of mothers who added EFAs to their
diet had higher mental processing scores, psycho-motor development, hand-eye coordination, and
visual acuity.
Recommended: Ocean Blue Omega-3
Recommended: Nordic Naturals Prenatal DHA
Probiotics
Taking probiotics during helps to pass along necessary beneficial bacteria to the baby during preg-
nancy and breast-feeding. These beneficial bacteria aid in supporting the baby’s developing im-
CentralDrugsRx.com 877.447.7077mune system. Probiotics also help to maintain a healthy intestinal tract and to keep unfriendly
bacteria in from thriving.
Recommended: Douglas Multi Probiotic
Bone Nutrients
Pregnant women have increased needs for calcium and other minerals, especially during the third
trimester of pregnancy. Developing babies require extra amounts of vitamins and minerals for the
healthy development of their bones. Breast feeding mothers also require an increased amount of
calcium for milk production.
Recommended: Douglas DynaCal Extra Strength
CentralDrugsRx.com 877.447.7077Women in Their 40’s & 50’s
As women enter their 40s and 50s and approach menopause, symptoms such as hot flashes, fatigue,
and sleep disruptions often arise. Nourishing the body is exceptionally important during this tran-
sition time. Continued attention should be placed on supporting bone health too.
Nutritional Supplements
Start with CORE NUTRITION...
Add these essential products:
• Xymogen ProgX
• Douglas I-3-C
• Douglas B-Complex with Metafolin and Intrinsic Factors
• Pure ADR Formula
• Ortho Molecular Femarin
Menopause/Hormone Support
Phytoestrogens are plant substances capable of attaching to estrogen receptors in the body. Because
they have a balancing effect on estrogen levels, phytoestrogens can be used in cases of either es-
trogen excess or in deficiency states. Central Drugs’s synergistic formula provides comprehensive
menopause support with ingredients such as black cohosh, chaste berry, dong quai and red clover
Recommended: Ortho Molecular Femarin
Progesterone creams help to balance the estrogen-to-progesterone ratio in the body and can help
to ease menopausal symptoms. Applied to the hands, chest, abdomen, or lower back, progesterone
cream absorbs through the skin into the bloodstream within just a few minutes.
Recommended: Xymogen ProgX
Indole-3-carbinol (I3C), a substance found in some vegetables (broccoli, Brussels sprouts, cauli-
flower, etc.), and its metabolite, di-indolylmethane (DIM) exhibit protective powers against breast
(and other types of) cancer. These substances help support healthy estrogen metabolism by the
liver, thereby decreasing the risk of estrogen sensitive cancers.
Recommended: Douglas I-3-C
Energy Support
The B vitamins play a major role in supporting nervous system and immune system health. They
are involved in many important metabolic functions in the human body and must be replaced on
a daily basis. The easiest and best way to get what your body needs is to take a B-Complex vitamin.
The B vitamins work as a team and are best together in a formula.
CentralDrugsRx.com 877.447.7077Recommended: Douglas B-Complex with Metafolin and Intrinsic Factors
Stress Support
Stress can be a significant factor contributing to the uncomfortable symptoms associated with
menopause. Because the adrenal glands largely take over sex hormone production after meno-
pause, supporting adrenal health and providing relaxation support can make a big difference in a
woman’s quality of life. Central Drugs ADRENAL SUPPORT is a concentrated adaptogenic herbal
formula that also features select B vitamins.
Recommended: Dr. Wilson’s Super Adrenal Stress Formula
Bone Support
Aging can make women susceptible to weak and brittle bones. The consequences can be painful
and debilitating. Fortunately, several natural substances can help you stay strong and mobile. Ipri-
flavone can help preserve the amount of calcium retained in bones and decrease bone-mineral loss.
Recommended: Complimentary Research Prescriptions
CentralDrugsRx.com 877.447.7077Women in Their 60’s and Beyond
The focus for women aged 60 and up beyond making sure all nutritional requirements are being
met, is paying particular attention to joint and bone health, cardiovascular health, cognitive func-
tion, and digestive vitality. Taking essential nutrients to stay on top of overall disease prevention
remains a priority.
Nutritional Supplements
Start with CORE NUTRITION...
Add these essential products:
• Douglas Ultra I-3-C
• Ocean Blue Omega-3
• Health Origins Ubiquinol CoQ10
• Douglas Phosphatidylserine
• Complimentary Prescriptions Digestive Enzymes
Hormone Support
Indole-3-carbinol (I3C), a substance found in some vegetables (broccoli, Brussels sprouts, cauli-
flower, etc.), and its metabolite, di-indolylmethane (DIM) exhibit protective powers against breast
(and other types of) cancer. These substances help support healthy estrogen metabolism by the
liver, thereby decreasing the risk of estrogen sensitive cancers.
Recommended: Douglas Ultra I-3-C
Bone Support
Aging can make women susceptible to weak and brittle bones. The consequences can be painful
and debilitating. Fortunately, several natural substances can help you stay strong and mobile. Ipri-
flavone can help preserve the amount of calcium retained in bones and decrease bone-mineral loss.
Recommended: Complimentary Research Prescriptions Strontium
Joint Support
Healthy joints require exercise and movement plus a variety of nutrients that provide the building
blocks for cartilage formation and repair. Glucosamine, MSM, and chondroitin are used primarily
in the joint tissues, where they are incorporated in the substance of cartilage, ligaments, and ten-
dons. Helper nutrients such as quercetin, grape seed extract, and turmeric provide anti-inflamma-
tory and antioxidant support.
CentralDrugsRx.com 877.447.7077Cardiovascular Support
Because heart disease is largely a disease of diet and lifestyle, by incorporating healthy habits and
taking key nutrients it is possible to greatly reduce this risk. Heart healthy nutrients include, B
vitamins, essential fatty acids, magnesium, CoQ-10, garlic, hawthorn, green tea, and grape seed
extract.
Recommended: Healthy Origins Ubiquinol
Brain Support
Healthy brain function requires many nutrients such as antioxidants, essential fatty acids, and
things that enhance energy and oxygen delivery. Phosphatidylserine, ginkgo biloba, and acetyl L-
carnitine are examples of nutrients that have been clinically tested and show promising results in
improving mental function.
Recommended: Douglas Phosphatydl Serine
Digestive Support
As we age, our digestive systems do not function as well as when we were young. Taking digestive
enzymes helps to digest the food we eat more completely so that we are better able to absorb and
utilize the nutrients from food. This is especially important if your appetite has also decreased with
age.
Recommended: Complimentary Prescriptions Digestive Enzymes
CentralDrugsRx.com 877.447.7077Men in Their 20’s & 30’s
The 20’s and 30’s represent a time of both working and playing hard. Because it is often a very busy
time for most men, taking good care of oneself is often overlooked. That is why it is so important
to replace key vitamins and nutrients. Good health during these years helps to build the founda-
tion for good vitality for the future. If starting a family is priority, be sure to focus on nutrients that
support reproductive health.
Nutritional Supplements
Start with CORE NUTRITION...
Add these essential products:
• Designs For Health Zinc Supreme
• B-Complex with Metafolin and Intrinsic Factors
• Pure Encapsulations ADR Formula
Reproductive Support
Zinc is a key mineral for men’s reproductive and prostate health, and is essential for cell division,
cell repair, and cell growth. It is also important for supporting the immune system, aiding in wound
healing, as well as supporting skin and eye health. The body needs a continual supply of zinc, and
80% of people in this country do not get enough zinc.
Recommended: Designs for Health Zinc Supreme
Energy Support
The B vitamins play a major role in supporting nervous system and immune system health. They
are involved in many important metabolic functions in the human body and must be replaced on
a daily basis. The easiest and best way to get what your body needs is to take a B-Complex vitamin.
The B vitamins work as a team and are best together in a formula.
Recommended: B-Complex with Metafolin and Intrinsic Factors
Stress Support
Stress can weaken health by the way it negatively affects various systems of the body, such as the
endocrine, nervous, and immune systems. Taking nutrients that help the body adapt to stressful
challenges can greatly help to restore energy, vitality, and enhance longevity. Central Drugs ADRE-
NAL SUPPORT contains key adaptogenic herbs and select B vitamins to support the body’s stress
response.
Recommended: Pure Encapsulations ADR Formula
CentralDrugsRx.com 877.447.7077Men in Their 40’s & 50’s
Men 40s & 50s
As men enter their 40s and 50s, concerns begin to arise surrounding prostate health, cardiovascular
function, joint mobility, and energy production. Providing key nutrients to support these particu-
lar areas, as well as addressing overall disease prevention is where these men need to focus.
Nutritional Supplements
Start with CORE NUTRITION...
Add these essential products:
• Pure Encapsulations Saw Palmetto Plus
• Healthy Origins Ubiquinol
• Douglas Ultra Joint Forte
• Dr. Wilson’s Adrenal Rebuilder
Prostate Support
Prostate enlargement is a very common condition that affects many men over the age of forty.
Symptoms include increased urinary frequency, nighttime waking to empty the bladder, and a
weak stream during urination. Clinical trials support the use of saw palmetto and stinging nettle
root to address the hormonal changes associated with this aging process. Other minerals, essential
fatty acids, and amino acids are also suggested to help discourage prostate inflammation/enlarge-
ment.
Recommended: Pure Encapsulations Saw Palmetto Plus
Cardiovascular Support
Because heart disease is largely a disease of diet and lifestyle, by incorporating healthy habits and
taking key nutrients it is possible to greatly reduce this risk. Heart healthy nutrients include B
vitamins, essential fatty acids, magnesium, CoQ-10, garlic, hawthorn, green tea, and grape seed
extract.
Recommended: Healthy Orgins Ubiquinol
Joint Support
Healthy joints require exercise and movement plus a variety of nutrients that provide the building
blocks for cartilage formation and repair. Glucosamine, MSM, and chondroitin are used primarily
in the joint tissues, where they are incorporated in the substance of cartilage, ligaments, and ten-
dons. Helper nutrients such as quercetin, grape seed extract, and turmeric provide anti-inflamma-
tory and antioxidant support.
CentralDrugsRx.com 877.447.7077Recommended: Douglas Ultra Joint Forte
Stress Support
Stress can weaken health by the way it negatively affects various systems of the body, such as the
endocrine, nervous, and immune systems. Taking nutrients that help the body adapt to stressful
challenges can greatly help to restore energy, vitality, and enhance longevity. Central Drugs ADRE-
NAL SUPPORT contains key adaptogenic herbs and select B vitamins to support the body’s stress
response.
Recommended: Dr. Wilson’s Adrenal Rebuilder
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