• How to use Spirulina powder and tablets.
• Using spirulina for natural weight control.
• Emphasize a natural food diet.
• Three day meal plan for a lighter diet.
• Reducing cholesterol.
• Reducing PMS.
• Lowering risk of cancer.
• Ideal for fasting and for body cleansing programs.
• Energy and endurance for athletes and body builders.
• Great for children and mothers.
• Easy-to-digest for older people on restricted diets.
• Anti-aging strategy.
• Recovery the morning after.
• The best storage and survival food.

Well-publicized medical studies show as cholesterol levels decline, risks of heart attacks and strokes decline as well. Over 70% of Americans now understand the need to reduce cholesterol-rich foods in their diet. These foods increase blood serum cholesterol which creates plaque and blocks the arteries, causing atherosclerosis leading to heart disease.

More people are testing their cholesterol levels. Total cholesterol level above 200 mg/dl is considered risky, and above 240 is considered high risk. Below 200 is considered acceptable, but ideal may be 150 to 160. For specific cholesterol guidelines, consult a physician or health practitioner. Excessive cholesterol may require drug therapy.

Spirulina is a helpful food for cholesterol reduction. Research in Japan with male volunteers shows only 4 grams of spirulina a day (about 8 tablets) significantly reduced cholesterol levels. Refer to Chapter 4 for details of this study.

In any event, says Medical Self Care, "The key to cholesterol reduction is diet. For most people, this involves only simple adjustments and solutions. Most people can lower cholesterol by 30 to 40 mg/dl within a few weeks by making basic dietary changes."4 Changes include:

1. Reduce saturated fat by eating less red meat, whole fat dairy products, commercial products with lard, coconut and palm oils and fried foods. Eat more fish, poultry, low-fat milk and cheese.
2. Reduce dietary cholesterol by eating fewer eggs, less organ meat, animal and dairy products. Eat more vegetables and fruits.
3. Eat more soluble fiber such as pectin in fruits and vegetables and guar gum in oats.
4. Eat more fish because omega-3 fatty acids in cold water fish are known to lower cholesterol.
5. Read food labels and avoid hydrogenated oils.
6. Exercise.
7. Control weight to decrease the risk of heart attack.

Once a month, millions of women experience the unpleasant and disruptive effects of their hormonal cycles. Studies show women with more severe PMS have unusually low levels of certain nutrients, so many health experts urge a nutritional approach.

Three key factors increase the severity of PMS - poor nutrition, lack of exercise and stress. By improving the quality of foods, eating less of certain foods, exercising regularly, and learning to reduce stress, women can feel better all month.

Five steps can reduce the severity of PMS. Results are cumulative. Many of these recommendations are the same as those in the program for weight control and lowering cholesterol.

1. Enjoy fresh, natural foods.
   Eat more fresh fish and poultry, whole grains, nuts, fresh fruits, vegetables. Drink plenty of water, herb teas and fruit juices. Prepare food simply, using a
2. Avoid certain foods and drugs.
   Cut down or avoid salt, sugar, white flour, convenience foods full of chemicals, dairy products and red meat, chocolate, soft drinks and coffee. Studies show women with PMS consume more of these foods than women who do not. Cigarettes and coffee can deplete your body of nutrients and aggravate PMS.
3. Supplement with key vitamins and minerals.
   Many clinics recommend foods or supplements rich in B-complex, magnesium, zinc, beta carotene, GLA and other vitamins, minerals and herbs. By containing many of these nutrients, spirulina is useful in a PMS reducing plan, and several PMS supplements contain spirulina.
4. Exercise.
   Vigorous activity will increase your blood flow, oxygenate tissues, and help lift depression and anxiety.
5. Discover the art of relaxation.
   Stress makes PMS worse. Create a more relaxing environment. Learn to let go through muscle relaxation, talking to friends, or meditation.

Scientific organizations such as the National Cancer Institute have published guidelines for lowering the risks of all kinds of cancers. Poor diet is associated with 35% of cancer deaths.5 High-fat, low-fiber diets greatly increase risks of prostate, colon, gland and breast cancer.

Food recommendations, such as those mentioned already, include reducing fat consumption, reducing caloric intake to maintain desirable body weight, and eating lean meats, poultry, fish and low-fat dairy products, more fruits, vegetables, beans, peas and whole grain cereals and breads.

Tobacco use is associated with 35% of cancer deaths, and should be avoided. Excessive alcohol consumption is associated with 3% of cancer deaths. Together with diet, reducing drugs like tobacco and alcohol significantly reduces cancer risks. About 27% of cancer deaths are not directly related to diet or drugs, but result from environmental, occupational or stress factors.

Over the past two decades, well-publicized scientific studies have clearly shown that eating foods rich in beta carotene will lower the risks of all kinds of cancer. See a summary in Chapter 4.

One of the most famous reports was published by The National Research Council in 1982. Diet, Nutrition and Cancer6 concluded that foods rich in beta carotene and Vitamin A reduce cancer risks. The study recommended two servings each day of vegetables rich in beta carotene such as carrots, sweet potatoes, green vegetables and squashes, and fruits such as papaya and cantaloupe. Unfortunately, many people do not eat these two vegetable servings each day, so over a dozen new studies are testing the beneficial effects of beta carotene supplements.

Fortunately, spirulina is over ten times more concentrated in beta carotene than any other vegetable. Only three grams daily offers 140% of the US RDA of Vitamin A in the safe form of natural beta carotene. Plus, its entire carotenoid complex offers antioxidant protection at different sites in the body.

Fasting one day a week is a common practice in traditional societies and in many religions. The purpose of going without solid food for three days to a week or longer is to allow the body to cleanse and renew itself. People who benefit from prolonged fasting report a feeling of detoxification which makes them feel physically stronger and psychologically clearer.7

One of the first discoveries was spirulina's value as an aid for fasting. It eases intestinal problems because it is easy to digest and provides energy and stamina for work and play during a fast. Because it is a light, low calorie food providing essential nutrients, and because it digests easily, spirulina makes fasting easier and more effective.

A well known booklet on this subject is Rejuvenating the Body through Fasting with Spirulina Plankton by Dr. Christopher Hills. He writes: "as a source of nutrition during fasting or dieting, it is excellent because it helps cleanse the intestinal tract as well as relax the smooth muscle of the bowels."8

"Fasting with spirulina and mixing it with fruit and vegetable juices is the perfect and most natural way to flush out the system with liquids and chlorophyll without denying the body the nutrients for full and effective metabolism."9 Dr. Hills suggests a seven day fast with fruit, fruit juices, water and spirulina, without any other solid food.

Fasting requires discipline and should be done for limited periods. Fasting should be accompanied with common sense, and when it is over, light simple meals should be phased in slowly over several days before moving back to a normal diet.

The first few days of fasting may result in discomfort due to detoxification. If side effects become severe, fasting should be stopped. Fasting is not for everyone, and people with special dietary or medical problems should consult their health practitioner first.10

In the modern low-fiber diet, wastes (or mucoids) can accumulate in pockets in the colon. Never removed, these wastes can lead to constipation, weakened digestion, poor nutrient absorption, and in later life, colon cancer, one of the most common cancers today. These problems increase with age, as seniors will confirm.

A complete plan for health through colon rejuvenation is found in The Colon Health Handbook, by Robert Gray. In the book, he describes yeast and spirulina as the only protein supplements that are not mucoid-forming in the intestines.11 Spirulina is described as a 'metabolic activator', which acts directly on the body tissues at the cellular level to promote increased activity to 'burn up' mucoforming substances.

Spirulina "is very energizing, generally superior to all ginsengs, dong quai, bee pollen and vitamin B-15. The combination of spirulina's energizing and appetite suppressant properties has made it popular for use while fasting. It is an aggressive cleansing herb that empties toxins out of the body tissues into the lymph."

Gray describes the value of lactobacillus. "A healthy population of lactobacillus within the intestinal tract far outstrips all metabolic activators known to the author.12 In order for the counter-mucoid effect of dietary fiber to be significant, there first must be a good implantation of lactobacteria in the intestinal tract. The fiber then acts to keep the lactobacteria at a high level of activity and to avoid their extinction."13

Research in Japan has shown laboratory rats eating spirulina have higher levels of lactobacillus and B-vitamin absorption from the entire diet. For more on this study, see Chapter 4.

Many older people suffer from chronic constipation, necessitating laxatives for symptomatic relief. Others face the prospect of colon cancer. In Brazil, people have used spirulina to relieve constipation. Many high income Brazilians, who eat excess beef with few vegetables and fiber, complain of constipation and take spirulina for its cleansing and normalizing effect.

Athletes need extra nutrition. Because conventional foods no longer contain the nutrients they once had, concentrated superfoods have become popular. Taken before jogging or athletic competition, athletes say it delivers energy and improves stamina. It increases the endurance of marathon runners. Backpackers, cyclists and mountain climbers who carry all their food take tablets for more energy and stamina per weight than conventional foods.

Spirulina is a high intensity food perfectly suited for high intensity training. It contains GLA which is known to stimulate prostaglandins, master hormones which regulate every cell of the body, including heart, skin, circulation and musculature. Correct prostaglandin levels are necessary for good health and performance.14

Proteins are essential for proper endurance training, and are needed to regenerate body tissue, providing the framework for muscles, tendons and blood hemoglobin. For the bodybuilder, spirulina offers 65% protein, easy to digest and low in fat. Bodybuilders take 10 grams up to three times a day. Before competition spirulina gives an energy boost with sustaining power, mixed with milk, egg, honey and juice. Taken before meals it can satisfy appetite and help reduce caloric intake, essential for maintaining competitive weight.15

World Class and Olympic athletes in China and Cuba use spirulina to improve performance. At the largest Chinese training center for over 2000 athletes, trainers report it improves recovery for all athletes and boosts the immune system. This allows these athletes to intensify training, something for which they are renown.

The Cuban Ministry of Sports was given 1,600 bottles of spirulina before the 1996 Olympic games so athletes could intensify training. Cuban athletes, especially track stars, have consumed spirulina for many years. It helps create and mend muscle mass. In heavy training, fast burners have trouble retaining iron. Spirulina prevents anemia because it has ten times more iron than spinach. Some marathoners consume 8 grams daily for endurance and to ward off cramping. It helps eliminate carbon dioxide faster, so the muscles get oxygen faster. When training increases appetite, its nutrition helps curb hunger pangs.16

Nutrition during pregnancy is especially important. Iron deficiency anemia in mothers and children is the most prevalent nutritional disorder.17 Pregnant women need spirulina's extra easy-to-digest protein and bioavailable iron, without more saturated fats. In India and Vietnam, it's prescribed for pregnant and nursing mothers.18

Parents are often surprised at how their children enjoy spirulina. Children like to suck on tablets and many enjoy munching on spirulina covered popcorn. Often a jar of tablets may have to be hidden just like a jar of cookies. Children often display a big green smile.

Spirulina is a often thought of as a superfood for people in their 20s, 30s and 40s, to boost their high energy lifestyle. Not so in Japan, according to a 1988 customer survey.19 It reported 73% of spirulina customers are 50 years and older, and 57% of these people are women. Why? 45% say they are taking it for treatment of a specific problem. Another 28% take it to maintain their health and restore physical wellness, and 12% use it as a nutritional supplement. Of those taking it for treatment, 22% use it for blood sugar problems and diabetes, 15% for eye problems, and 14% to relieve constipation.

Japanese seniors do not consider spirulina a short term fad. They are serious about maintaining long term health. and have lower medical bills than Americans. Typically, Japanese take 4 grams every day (equivalent to eight 500 mg tablets), and many use even more as part of their regular program for maintaining long term health.

Because many older people don't eat enough, have restricted diets, or suffer from poor digestion, many have low energy and may be undernourished. Some seniors eat by themselves and don't make the effort to have nutritionally sound meals. Concentrated foods like spirulina are an excellent supplement: 60% protein, easy-to-digest, and known to assist recovery from malnutrition. All vegetable low-fat protein means seniors can lighten up on meat centered diets that aggravate arthritis and raise cholesterol.

With the highest level of the protective anti-oxidant beta carotene, it's good for eyes and vision. It builds healthy lactobacillus, aiding in assimilation and elimination. More older people desire to eat less meat, so it's important to choose iron rich vegetable sources like spirulina. Vitamin B-12 absorption decreases with age, so B-12 rich spirulina is a sound choice. It contains the rare essential fatty acid GLA, essential nutrients for healthy skin. Gram-for-gram it has more calcium and magnesium than other foods. Calcium and magnesium supplements are recommended for mature women who may have lost calcium from their bone mass and suffer from osteoporosis.

People over 50 in particular are likely to notice the benefits of eating a little every day.

Americans are becoming more aware of the value of nutritional supplements for an aging population. Business Week (October 9, 1989)20 identified a new category for the food industry: "Nutrition of the Future - Foods that Fight Aging," highlighting the role of antioxidant nutrients: vitamins C, E and beta carotene. "Antioxidants sop up rogue oxygen atoms, called free radicals, that some researchers believe roam through the bloodstream, wrecking havoc on cells and organs and increasing aging effects and the risks of cancer."

Anti-aging foods and supplements for older people who don't eat much, eat inappropriately, or can't absorb enough nutrients will probably be in the form of high-nutrient foods. This practically describes spirulina: a digestible whole food with the highest beta-carotene level of any food. Now big multi-vitamin companies are jumping on the bandwagon, promoting the addition of beta-carotene because of its anti-cancer and anti-aging effects. But they're adding synthetic beta carotene. Already, research has shown natural beta carotene from vegetables and algae like spirulina has far greater antioxidant properties than the synthetic.

Many international businessmen work hard all day, socialize with clients and co-workers at night, and the next day rise early, ready to go again. Some have discovered a new secret. Ten or more spirulina tablets with two glasses of water after an evening on the town can reduce or even prevent the worst effects of hangovers the next day.

After too much alcohol, two glasses of water are essential for rehydration. Spirulina adds protein, vitamins and minerals to rebuild the body's depleted nutrients. It does not aid sobriety, but with water, helps avoid that dehydrated and depleted feeling the next morning.
3.8. Japanese hangover relief supplement with spirulina.

Millions of people store several years of food for security in an uncertain world. Their concerns are earthquakes, environmental catastrophe, poisoning of land and water, nuclear accidents, food supply interruption or economic collapse. Natural foods are becoming more popular in reserves. Spirulina has always been popular with people who store food because it is concentrated, lightweight and portable - perfect for an emergency food supply.

Algae can supplement an existing food reserve. Its extra nutrition can turn a storage food diet from merely surviving to really thriving. Much less space is needed compared to bulky grains, and it is ideal for urban or suburban dwellers with limited space. In hard economic times, if paper currency were to become devalued, spirulina would hold its value for trade. It may even be better than gold, which you can't eat. Even for those who become temporarily unemployed or suffer loss of income, a green stash can always come in handy.

For long term storage, keep it in airtight and watertight containers, without exposure to light or excessive heat. It is best to rotate these foods into the daily diet and replace with fresh stocks. Regular plastic jars may not protect against oxygen penetration which can destroy valuable beta carotene over time. Oxygen barrier plastic jars are available which will allow storage for several years. One company offers volume discounts. Cases of pound size jars allow daily use from one jar, while keeping the remaining spirulina safely stored and sealed.
3.9. Superfood storage jar.

Regardless of your personal self-care strategy, people who take it each day report the most health benefits, whether it is for energy, building, cleansing, or dieting. One additional benefit you may notice from regular use is more beautiful skin. We need all the protection we can get from eating the right foods like spirulina.