A 500 mg dose if preferred daily. This dose should decrease homocysteine by almost 18% or more. You can get folic acid from these foods citrus fruit, beans, and breads and cereals that are fortified.

GLOUCOSAMINE WILL LUBRACATE THOSE JOINTS As men grow older cartilage in joints decreases. You can turn back hands of time by using gloucosamine to repair and rebuild any harm to cartilage you may have received over time. Crab and lobster shells are main ingredients in gloucosamine. Lancet published a 3-year research study that showed 200 people that had joint conditions had reduced stiffness and pain by 25% by using gloucosamine. A12 week treatment program by The British Journal of Sports Medicine reported an 88% reduction of joint related problems by using gloucosamine on patients. A 1,500 dose daily is sufficient for a good response. A combination of gloucosamine with chondroitin will bring that cartilage right back to those early days. A study from Australia showed that spreading a gloucosamine cream of painful joints could relieve some pain.

OMEGA-3S YOUR HEART HEALER This supplement will aid in keeping high blood pressure and low triglycerides in check. Omega-3 fatty acids make blood flow better, thus lower chances of blood clots that could block arteries. A high omega-3 count has shown to lower some conditions related to heart disease.

If you in good health a dose of 1,000 mg is fine. For those in high-risk heart disease group you may need 2,000-4,000 mg. A doctor will know what dosage is best. A side effect of to much omega-3 is a greater chance of catching a cold.

A 500 mg gelcap twice daily with meals will keep that ticker beating too right tune.

SELENIUM YOUR ALL OUT CANCER DEFENDER This could be your best choice for fight against cancer. This nutrient has caused most cancer cells to tear down by them selves. Some studies have shown that selenium has lower some risk of cancers related to colon, lungs, and prostate.

A dose of 200 mg daily is recommended. If you’re sick taking more possibly will reduce length of your sickness. Some research has shown that deceased levels of selenium have made some virus change, making symptoms worse for flu and for colds.

In nature certain nuts like The Brazil nut, contain as much as 100 mcg per nut.

VITAMIN E TO BRING THE EFFECT OF AGING TO A CRAWL Said to be best antioxidant around today. This vitamin has been linked to lower cases of heart disease, some eye conditions, and some cancers. Some research has lead nutrition specialists to recommend Vitamin E after exercise because of its ability to lower muscle problems related to exercising. A dose of at least 400 IU is preferred daily. Most people only receive a portion of this dose about 45 IU by way of a multivitamin. To get more Vitamin E in your diet increase your intake of nuts and oils.

Try to get natural Vitamin E called (d-alpha tocopherol) this is easier for body to absorb.

If you are confused about which type of multivitamin to buy here are some pointers. A multivitamin helps lower heart disease, possible stroke, and reduces risks of diabetes. There are several on market. Look for multivitamin that has 100% of daily allowances of 16 core nutrients. With extra dose of illness busters –like lutein, lycopene, and selenium. Try and avoid extra iron this could lead a higher risk of heart conditions.

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Before beginning any exercise program, you should discuss program with your doctor and follow doctor's advice. It is important to exercise regularly, every other day. Before exercising you should warm up with slow, rhythmic exercises; if you haven't exercised in some time, you can warm up by walking. Inhale deeply before each repetition of an exercise and exhale when performing each repetition. Exercises to strengthen your muscles Wall slides to strengthen back, hip, and leg muscles

Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back up wall. Repeat 5 times.

Leg raises to strengthen back and hip muscles. Lie on your stomach. Tighten muscles in one leg and raise it from floor. Hold your leg up for a count of 10 and return it to floor. Do same with other leg. Repeat five times with each leg.

Leg raises to strengthen stomach and hip muscles Lie on your back with your arms at your sides. Lift one leg off floor. Hold your leg up for a count of 10 and return it to floor. Do same with other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and foot flat on ground while raising leg. You can also sit upright in a chair with legs straight and extended at an angle to floor. Lift one leg waist high. Slowly return your leg to floor. Do same with other leg. Repeat five times with each leg.

Partial sit-up to strengthen stomach muscles Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off floor and reach with both hands toward your knees. Count to 10. Repeat five times.

Back leg swing to strengthen hip and back muscles Stand behind a chair with your hands on back of chair. Lift one leg back and up while keeping knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.

Exercises to decrease strain on your back Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day. Stand with your feet slightly apart. Place your hands in small of your back. Keep your knees straight. Bend backwards at waist as far as possible and hold position for one or two seconds.

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