For many years, I followed the idea that we only need nutrition from food for health and that supplementation wasn’t necessary. When one of my teachers died of cancer after eating what I thought was a perfect vegan diet, I started to ask questions about the macrobiotic vegan approach and the need for supplements. 

I studied many traditions and traditional cultures as well as the different opposing dietary camps, research and clinical use of supplements. I came to the conclusion that a whole foods diet was still the best.

After looking at all these viewpoints, I felt the best diet, though, was one that included a variety of natural vegetable and animal foods. This was the diet followed by the true longevity cultures that have been studied around the world.

At the same time as I was studying this, I started to question the idea that food was enough. Even with nutrient dense vegetable and animal foods, there are health issues that nutritional supplements and herbs could address for both self-healing and prevention. Some of the main issues that affect our health and getting disease include genetic tendencies, environmental and lifestyle stresses, aging and more. Longevity has a been a topic of study in the far east in many Asian countries for thousands of years.  Modern scientific research into aging, food and supplements offers additional clues to life extension.
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In the larger picture, nature doesn’t care if we live long only that we live long enough to reproduce. Longevity is something that we have to take steps ourselves to achieve. In the last decades and today, there is some amazing research into what can keep the body and mind healthier into the golden years and before. 

Recently a study was done in Sweden that showed how taking supplements of Co-Q 10 and selenium can reduce deaths from cardiovascular disease. This nutrient combination has also been found to improve heart function,1,2 improve quality of life,2,3 reduce the number of days a patient stays in the hospital,3 lower cardiovascular mortality risk by 49%, and even provide protection years after the subjects stopped taking the supplements.4

Cardiovascular disease is the leading cause of death both globally and in the US.5,6 It kills more than 17 million people worldwide every year5—more than all forms of cancer combined.7

• Co-Q10 has a long history of use in boosting cellular energy levels and making mitochondria more efficient at releasing energy from chemical bonds in molecules from food.
• Selenium is an essential cofactor for many of the enzymes in our natural cellular free radical scavenging systems.
• Studies now show that CoQ10 and selenium have effects that help protect against tissue-damaging oxidative stress.
• A series of new human studies from Europe shows that the combination of CoQ10 and selenium supplements reduce heart disease risk and improve quality of life.

Both Co-Q10 and selenium have benefits that go far beyond heart health. Co-Q10 has been found in research to have protective effects in the brain and nervous system, in asthma and chronic lung disease, in diabetes and the metabolic syndrome, on ocular health, and even on the aging immune system. The body produces C0-Q10 but the amount decreases substantially as we age.  

Selenium acts by multiple, complementary pathways to prevent cancers from developing. This phenomenon, known to scientists as pleiotropy, allows selenium to attack cancer on many different fronts, at many different stages.8 Selenium boosts the immune system. I have seen first-hand that recommending Selenium reduces the frequency of colds and flus.

The best form of Co-Q10 is Ubiquinol. Selenium is best in the form of Selonomethionine. There is a benefit from getting a selenium supplement with a multiple form of selenium. There is a synergistic effect which makes these two nutrients complimentary to each other.
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1. Alehagen U, Johansson P, Bjornstedt M, et al. Cardiovascular mortality and N-terminal-proBNP reduced after combined selenium and coenzyme Q10 supplementation: a 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. Int J Cardiol. 2013;167(5):1860-6.
2. Witte KK, Nikitin NP, Parker AC, et al. The effect of micronutrient supplementation on quality-of-life and left ventricular function in elderly patients with chronic heart failure. Eur Heart J. 2005;26(21):2238-44.
3. Johansson P, Dahlstrom O, Dahlstrom U, et al. Improved Health-Related Quality of Life, and More Days out of Hospital with Supplementation with Selenium and Coenzyme Q10 Combined. Results from a Double Blind, Placebo-Controlled Prospective Study. J Nutr Health Aging. 2015;19(9):870-7.
4. Alehagen U, Aaseth J, Johansson P. Reduced Cardiovascular Mortality 10 Years after Supplementation with Selenium and Coenzyme Q10 for Four Years: Follow-Up Results of a Prospective Randomized Double-Blind Placebo-Controlled Trial in Elderly Citizens. PLoS ONE. 2015;10(12):e0141641.
5. Available at: http://www.who.int/mediacentre/factsheets/fs317/en/. Accessed July 6, 2016.
6. Available at: http://www.cdc.gov/heartdisease/statistics.htm. Accessed July 6, 2016.
7. Available at: http://www.theheartfoundation.org/heart-disease-facts/heart-disease-statistics/. Accessed July 6, 2016.
8. Rayman MP. Selenium in cancer prevention: a review of the evidence and mechanism of action. Proc Nutr Soc. 2005 Nov;64(4):527-42.

High blood pressure is a common problem in America. The solution offered is drugs. These drugs have many side effects. Modern medicine believes that high blood pressure makes one more at risk for heart disease and strokes.

There are other solutions which I will discuss, but first let’s look at the side effects of medicines that are prescribed. The major drugs prescribed are diuretics, beta blockers, ace inhibitors and calcium channel blockers. Each have their own side effects which are too numerous to list but here are a few.


Diuretics deplete important minerals from the body which can cause edema, low blood sugar, kidney problems and impotence.

Beta blockers can lead to serious heart problems.

Ace inhibitors block a chemical that raises the blood pressure.

Calcium channel blockers can make you more susceptible to infections, cause kidney and serious heart complications.

The medical approach is often targeted to stop something happening in the body that is a natural process. If the blood pressure is high, there is a reason that it is happening. It is more important to understand and treat why this is happening.

Modern medicine keeps dropping the levels of blood pressure that is considered too high. In the past it was understood that it was natural to have a higher blood pressure when one was older. That is not what is professed today. Lowering blood pressure without understanding the cause is like turning your car radio louder when you hear a noise from the engine. That noise, the blood pressure sign, will eventually cause a problem if not addressed.

There are some natural health practitioners and doctors that believe high blood pressure is not a disease. From their view, high blood pressure is an adjustment in the body for an underlying health issue. Doing nothing may be an option from this view point. This is a personal decision.

It is possible to lower the blood pressure if you address the underlying cause. If you try any of these suggestions on your own while you are taking blood pressure medication, be sure to check your blood pressure regularly as the blood pressure may drop and cause symptoms of low blood pressure. At this time, it is important to address lowering your dosage with your doctor. I’ve seen people be able to stop blood pressure medications through natural means under their doctors supervision.

These issues can create high blood pressure from a natural view point:

1. The kidneys are getting weaker.
2. The body is in a stress mode.
3. The arteries are either contracting or hardening from inflammation.  

In my Full Spectrum Macrobiotic Approach Consultations, I have specific ways to diagnose each of these conditions.

Here are some ways to address these  to get started. For people with serious concerns, I recommend counseling with me first.

For kidney health, eat natural saturated fats such as coconut oil and butter, adequate proteins but not excessive proteins from natural animal foods or non-soy protein powders for vegans (about 40-60 grams per day), limit refined sugars and be sure to eat a well-balanced diet centered around grains and vegetables.

Blood pressure naturally goes up with stress and some people are more susceptible to stress. A diet that is missing any nutrient including adequate calories, fats, proteins and other nutrients such as B12 with vegans or carbs with Paleo eaters will induce stress. Dieting, skipping meals, not getting enough sleep, too much or too little exercise are other stressors. Modern diets with high amounts of sugars, poor quality fats and poorly balanced meals, alcohol and medicines contribute.

Although the cause needs to be eliminated and a better diet such as a Full Spectrum Macrobiotic Approach to your way of eating adopted, certain supplements such as vitamin C and the herb Reishi mushroom can lower stress levels. Slow moving exercises with breathing such as qigong have been found to be effective to lower the blood pressure.

Arteries will contract when the body is in the stress mode causing high blood pressure. Inflammation is caused from excessive amounts of refined sugars, poor quality vegetable oil such as soybean oil, pesticides and chemicals in foods, excessive amounts of raw fruits and raw salads, medications, recreational drugs and alcohol. Inflammation will cause scarring and calcium to harden the arteries which raises the blood pressure.   

Besides avoiding and limiting certain foods, a diet centered on grains and vegetables with natural animal foods or supplements to replace them, natural fats and sugars, fruit and other natural foods counter inflammation. Specific foods and remedies that counter inflammation are vitamin C, kuzu thickener, turmeric and ginger.  There is a protocol with vitamin C and other nutrients that has been found to reverse hardening of the arteries.

People with high blood pressure from all causes can benefit from calcium and magnesium rich foods. These include grass fed high calcium dairy products such as raw cheese, raw or pasteurized whole milk, yogurt, leafy greens, and small amounts of nuts. For those who don’t eat dairy products, a calcium supplement along with vitamin K2 can be substituted. K 2 is important to take with calcium as it prevents calcium from entering the wrong parts of the body, the arteries and joints. All grass-fed dairy products have vitamin K2.

Blood Pressure Medication and Mortality Risk  JAMA  Rhonda M. Cooper-DeHoff; Yan Gong; Eileen M. Handberg; Anthony A. Bavry; Scott J. Denardo; George L. Bakris; Carl J. Pepine
The Full Spectrum Macrobiotic Approach to Eating: https://www.macrobiotic.com/macrobiotic-diet.html

Millions suffer from a B12 deficiency but few patients are diagnosed. The symptoms of B12 deficiency can look like Alzheimer’s disease, depression, dementia, multiple sclerosis, and other serious diseases. Because of this, it is routinely misdiagnosed. A B12 deficiency can occur at any time of our life. If untreated, a B12 deficiency can cause permanent, crippling nerve damage. Many do not get treatment until it is too late.

B12 is only available in foods that are either fortified with it or in animal products. Vegans are most at risk but they are not the only ones.

Natto: https://www.eatthismuch.com/food/nutrition/natto,3608/
Has -0- B12 despite what some say to the contrary.
Tempeh: http://www.dietandfitnesstoday.com/vitamin-b12-in-tempeh.php
Has a very low amount of B12 at 1 - 2% of the government recommended daily amount.
https://veganhealth.org/vitamin-b12/ A more complete article.

Many people who eat meat are being found to be B12 deficient. Tuft University researchers, analyzing data from the large-scale Framingham Offspring Study, found that nearly 40 % of the participants aged twenty-six to eighty-three had plasma B12 levels in the “Low normal” range- a level at which many people begin to experience neurological problems.1 Smaller studies report that 15-20 percent of seniors have a vitamin B12 deficiency.2 A recent study found that 40 percent of hospitalized elderly patients had low or borderline serum B12 levels.3

Over 80 percent of long-term vegans who do not adequately supplement their diet with B12 and over 50 percent of long-term vegetarians, show evidence suggestive of B12 deficiency.4

The CDC reported that B12 deficiency is present in every 1 out of 31 people over the age of 50 but this is underreported because the baseline level used is too low.

Here are some symptoms of B12 deficiency: Early signs are unusual fatigue, faulty digestion, no appetite, nausea and loss of menstruation. Later signs include numbness and tingling of the hands and feet, nervousness and diarrhea.

There are two common tests, a blood test for B12 and a urine test. The urine test, while not completely accurate is better. You can have a false high B12 reading if you eat leafy greens, drink green drinks or take folic acid. High homocysteine levels in the blood may indicate a B12 deficiency as does enlarged red blood cells.

B12 is only present in animal products and is highest in organ meats and sardines. If you are deficient or are vegan or vegetarian, you can take a 5000-microgram sublingual tablet of the methyl cobalamin B12 under your tongue daily or get shots. When food is fortified with B12 or is in supplements, it is not well absorbed if you are B12 deficient because adequate stomach acid is necessary for absorbing B12 through the digestive tract. Adequate stomach acid requires B12. Some people don’t respond to the B12 under the tongue and need to get shots. If you need shots, ask the doctor for shots that don’t have as many preservatives.

People eating meat who are B12 deficient may have poor digestion from eating a too rich modern diet. They are not absorbing the B12 from food.

There are no vegan sources of B12 in foods. The B12 in shots and pills is appropriate for vegans because it has no animal products.

A good idea is for everyone over 60 is to take B12 weekly or daily even if you eat natural meats.

1 Judy McBride, Agricultural Research Service website, U. S Department of Agriculture, August 2, 2000. http://www.ars.usda.gov/is/pr/2000/000802.htm
2 Shahar, A., Feiglin, L., Shahar D, R., Levy, S., and Seligsohn, U. Journal of Nutrition, Health and Aging (2001)       5:124-7
3 Could It Be B12 by Sally Pacholok and Jeffery Stuart. You can find more information about B12 in this excellent book, 
4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933506/ This study shows that many people including non-vegetarians are at very low levels of B12 because what they think is sufficient is not.   
https://www.nature.com/articles/ejcn201446 more information