Does that mean you have to be at its mercy? Absolutely not!
]]>With huge workloads, insufficient paychecks, busy lifestyles, high cost of living, and poor quality of life, stress has become part and parcel of our lives.
Does that mean you have to be at its mercy? Absolutely not!
Minimizing stress levels is possible and essential. If you don’t manage your stress, it can quickly lead to chronic stress which can physically manifest in the body. It can even increase your risk of heart disease!
Here are some evidence-based ways to get natural stress relief. They’re safe to practice and can be paired with conventional treatment methods.
When it comes to tackling stress, you need a healthy body which is why you must first address any nutritional deficiencies. Your body needs several key vitamins and minerals to thrive. If you have a nutrient deficiency, you may be more prone to experience higher levels of stress, low or bad mood, and irritability.
Luckily, supplements can help fill those nutritional gaps! Micronutrient supplementation, such as magnesium (with or without vitamin B6), can positively impact your stress levels and mood.
There are also several herbs and mushrooms that are known as adaptogens. Adaptogens work by aiding the body's natural ability to adapt to stress. Some of the best adaptogens for stress include rhodiola, reishi, schisandra, and ashwagandha.
So, if you want to improve your mood and stress levels, natural botanical blends and minerals can help you manage them better.
Research shows that exercise reduces the levels of cortisol (the body’s stress hormone) while increasing the production of feel-good chemicals like endorphins. As a result, exercise promotes a better mood, makes you feel optimistic, and gives you better sleep.
Any form of exercise will work, so you can pick whatever you’re comfortable with. If you enjoy taking walks, playing tennis, or swimming, you can engage in them to reduce your overall stress. You don’t have to be an athlete. You only need to be committed to exercising regularly.
Do you say “yes” to activities and people you don’t have time for? If you do, you may be overwhelmed and stressed due to your inability to say no.
So, if you want to reduce your stressors, start by setting healthy boundaries. Know that sometimes it’s necessary, and completely ok, to put your needs first.
When you start saying “no” to things that don’t add value to your life, you’ll be at peace knowing that you’re doing it with a purpose.
Mindfulness is the ability to stay grounded in the present. More than 200 studies on mindfulness came to a common conclusion: it reduces stress. Not only that, but it could also reduce symptoms of anxiety and depression, effectively keeping you from developing mental issues that are caused or aggravated by stress.
So, try tapping into its many benefits. Visit a yoga center and see if you can join a few classes. When you engage in mindfulness exercises, don’t forget to put your phone on silent and stay off the grid since disturbances can reduce the positive effects of the experience.
Alternatively, you could find a therapist trained in mindfulness-based cognitive therapy (MBCT) for more personalized care and relevant results.
Self-care can relieve stress, so be sure to make time for it in your busy life!
Some ways you can practice self-care include:
When you do more of what you love, you’ll find that it can drastically reduce your stress levels while improving your quality of life.
The natural effects of caffeine, a chemical found in your everyday cup of coffee, can mimic the feelings associated with anxiety when consumed in excess. It can also activate the stress axis, elevate your cortisol levels, and affect your sleep quality and schedule.
Hence, limit your consumption to no more than 400 milligrams a day. If you take more than that, you could risk a range of health concerns.
Better yet, sip on a cup of herbal tea for stress relief. The practice can lower your cortisol levels and make you feel more relaxed.
Time spent in nature can lower your stress levels by causing a drop in cortisol.
You can take a walk in the park, challenge yourself with a hike, or try camping and gardening. You’ll be surprised at the difference some fresh air and sunshine can have on your body and mental health.
Stress can activate your sympathetic nervous system, sending your body into fight-or-flight mode. When that happens, you experience:
Breathing exercises can be helpful in curbing these unpleasant effects. These exercises help you calm the body and mind and think more clearly. In addition, they can reduce the stress levels in your body which will have a positive effect on your overall health and quality of life.
Stress can take a toll on your mental and physical health, but it can be mitigated. With the methods we’ve mentioned above, you can de-stress more easily and be more intentional about it. Make sure to pair them with natural supplements for stress relief so your body has the resources it needs to manage and recover from stress.
]]>Among the many types of mushrooms, a particular variety stands out for its impressive health benefits: the maitake mushroom.
Native to Japan, China, and North America, these mushrooms can be found in the wild, usually growing alongside oak, elm, and maple trees. Requiring damp, cool conditions, they typically sprout at the base of the trees, or on the ground around them.
Let’s explore why these mushrooms are so popular and what health benefits they can provide!
Maitake mushrooms are also known as “dancing mushrooms” in Japanese because people were said to dance with joy after finding them in the wild.
These mushrooms can be large, growing up to three feet wide and weighing around 10 to 50 pounds. They’re also called King Mushrooms for this reason. They have a frilly appearance that distinguishes them from other typical mushroom shapes and are recognizable by their earthy fragrance, crunchy texture, and delicious taste.
These mushrooms have also been nicknamed the “hen-of-the-woods” mushroom as they resemble the fans of a hen’s tail. They have gray-brown caps with creamy undersides and belong to the polypore mushroom family.
Maitake mushrooms have been used by people in China and Japan for thousands of years as a source of protein and for their health benefits. Recently, they have also gained popularity in the West, owing to their range of benefits related to health, longevity, and vitality.
There are numerous health benefits of maitake mushrooms as they are rich in fiber and protein, and a great source of antioxidants, vitamins, and other nutrients. They are also fat-free, low-sodium, low-calorie, and cholesterol-free. Plus, these impressive fungi provide the body with essential copper, phosphorus, potassium, beta-glucans, minerals, and amino acids.
Here are other ways maitake mushrooms can be good for your health:
Cardiovascular health is crucial to reduce the risk of heart attacks, stroke, blood pressure issues, tension, and other conditions associated with the heart and nervous system.
The beta-glucan present in maitake mushrooms can be highly beneficial in reducing cholesterol and mitigating the risk of heart disease.
Maitake mushrooms are also a rich source of potassium which is essential for maintaining healthy blood pressure.
This mushroom can also help improve blood flow, address hypertension, and is known to improve overall cardiovascular health.
Beta-glucan is not just helpful in supporting a healthy heart and functioning arteries. It also strengthens the immune system. This is because it increases the production of protein mediators, known as lymphokines, and secreted proteins known as interleukins — both of which are crucial for a better immune response.
When its compounds are extracted as maitake D-fraction, it can also help prevent and treat breast cancer by suppressing the growth of tumors through an increase of cells defending the body. Overall, this can help improve the body’s natural immunity against cancer, and help improve the effectiveness of proteins that fight the disease.
Maitake mushrooms thus possess the ability to help stimulate the immune system and inhibit the growth of cancer cells.
Regulating blood sugar is crucial for preventing diabetes from becoming more severe. While insulin helps regulate blood sugar, diabetes can cause insulin resistance and lead to an unhealthy rise in blood sugar levels.
Maitake mushrooms have been found to have great potential in treating type 2 diabetes as they can aid with glucose regulation. They can also activate insulin receptors, thereby reducing insulin resistance for diabetes patients and making their condition more manageable. This is due to the presence of beta-glucan, a polysaccharide that helps improve insulin sensitivity and aid blood sugar regulation.
Maintaining a healthy and balanced gut is crucial to improve your overall mental and physical health. Maitake mushrooms can be helpful in this aspect as they improve the microbial diversity within the gut and thus alleviate gastrointestinal disorders. They also help increase good bacteria and prevent viral infections that can lead to digestive issues, improving your overall gut health.
Their anti-inflammatory, antimicrobial, and antioxidant properties are thus extremely helpful in maintaining a healthy gastrointestinal tract.
Medicinal mushrooms are generally safe for consumption as long as they are fresh. If the mushrooms are stale, they become tough and difficult to digest, even though cooking can make them more tender.
In addition, some individuals may experience certain side effects while consuming maitake mushrooms such as:
Therefore, it is important to consult a doctor before consuming mushrooms, especially if you have a bleeding disorder, diabetes, hypotension, an autoimmune disease, or if you are pregnant or breastfeeding.
Maitake mushrooms are highly beneficial for one’s health, however, they can be hard to find at the store when they are not in season. An easy way to ensure that you can consume maitake every day is to take it in supplement form.
MyPure™ Maitake Maitake provides 500 mg of 100% non-GMO, certified organic, fruiting body maitake mushroom extract. The mushrooms are hot water treated to break down the cell walls and maximize nutrient bioavailability. Simply take one capsule per day to improve your immune response, regulate your blood sugar, and reap the rest of the mushroom’s benefits!*
Maitake mushrooms are a great addition to your health regimen due to their immunity-boosting, anti-cancer, heart-promoting, and gut-enhancing properties. To ensure that your body gets the most of these benefits, take a maitake supplements. But be sure to talk to your healthcare provider before adding maitake mushrooms to your routine.
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Natural bug repellents are an effective and safe way to keep pests at bay without exposing you or your family to harsh chemicals. Natural bug repellents are derived from plants and herbs, making them not only safe but also eco-friendly. So, if you’re planning on spending a lot of time in the great outdoors or even at home where bugs are a problem, consider natural remedies to deter insects and kiss the horrors of itchy, bumpy skin goodbye.
These 6 natural ingredients are great options to use as environmentally friendly bug repellents:
Citronella, made from the distillation of different species of lemongrass, is a natural remedy against insects. It works by masking scents that may be attractive to bugs, reducing bites by as much as 50%, and lasts for up to 2 hours. No wonder it’s a key ingredient in so many chemical repellents.
Lavender is generally used for aromatherapy, but a study conducted on hairless mice revealed that it can also repel insects. Note that it isn’t as effective as our other options on this list so you might want to combine it with another of our recommended natural ingredients.
Nonetheless, it has anti-fungal and anti-inflammatory properties. So, if you do get bitten you can apply it directly on the insect bite to calm and soothe skin.
You can’t go wrong with oil of lemon eucalyptus!
Eucalyptus oil is approved by the CDC as an effective ingredient for repelling mosquitoes due to its sharp citronella-like smell and the compound p-menthane-3,8-diol (PMD), which is classified as a “biopesticide” by the EPA. So, if it is used as directed, it could be effective in driving the bugs away.
Note that OLE isn’t pet-friendly or suitable for children under 3 years old.
Thyme isn’t just a great addition to your cooking. As an oil, it’s one of the best ways to repel disease-carrying mosquitoes. In a study involving hairless mice, thyme showed a protection rate of 91%.
Cedarwood oil is a natural bug repellent that is surprisingly simple and effective. It works as a natural insect repellent due to its unique chemical composition, which disrupts insects' neurotransmitters, causing confusion and disorientation.
Not only does it keep annoying bugs away, but it also has a pleasant and pleasant fragrance that is perfect for making your outdoor activities more enjoyable!
Spraying garlic to keep insects away is not something new, farmers and master gardeners have been doing it for many generations.
Garlic contains a natural sulfur which repels a variety of crawling and flying insects, including mosquitoes. It has a long-lasting effectiveness and can be applied topically, including on the skin, or diluted and sprayed in the air or onto areas where you want protection from bugs.
Two out of every 3 people prefer to use natural insect repellents. But are they really worth the hype?
Most of us think essential oils come from plants, so they must be safe to use. But that’s a misconception.
Not all plants are safe for topical use. Some contain toxic and irritating ingredients that can trigger an allergic reaction. Hence, you must never apply them on the skin directly. Dilute them with a carrier oil such as almond or coconut oil first.
Got a swollen, sore, and itchy bug bite? Here are some effective, natural ingredients (that you most likely already have at home) to help ease the discomfort:
Aloe vera can reduce pain, swelling, and itching so the skin can heal faster. For maximum benefits, rub the gel (fresh or store-bought) on the affected area. The cooling sensation will reduce swelling, soothe inflamed skin, and alleviate the itch.
You can use baking soda for more than baking; it can also provide relief from mosquito bites. To use it, follow the CDC’s suggestion: mix baking soda with enough water to create a thick paste before applying it to the targeted area. Leave it on for a few minutes and wash it off to soothe redness and reduce itchiness.
If you’re covered in bites, you can add a cup of baking soda to your bath.
The American Academy of Dermatology (AAD) recommends using an ice pack for 5 to 10 minutes. It constricts the blood vessels, slows the rate of inflammation, and reduces swelling which is what triggers the itchy reaction in the first place.
A bag of crushed ice will also work fine. Just make sure to wrap it with a washcloth or towel as using it directly on the skin may lead to frostbite.
Oatmeal has healing, moisturizing, and anti-inflammatory properties, so it can relieve itching and reduce swelling from bug bites. You can add oatmeal directly to your bath or use it to make a mask. Mix colloidal oatmeal with water to create a paste, apply it to the bite, then wash it off with warm water after 10 to 15 minutes.
Tea has anti-inflammatory benefits that can make bites shrink. To use it, store steeped green, black, or chamomile tea bags in the fridge for 30 minutes or so, then apply the cold tea bags directly over the bite to reduce inflammation and itchiness.
Witch hazel contains tannins that can help reduce itching, discomfort, burning, and irritation from bug bites. To make this natural astringent work for you, gently dab a witch hazel-soaked cotton ball directly over the bite, then allow it to dry.
Finding an effective natural bug repellent is key for nature enthusiasts or anyone who spends time outdoors. Natural bug repellents represent a safe and environment-friendly efficacy for keeping away those bothersome insects. We've learned that there are several natural methods of repelling bugs. With a bit of research, you'll find an option that suits you best.
So don’t let the bugs get you down – use natural bug repellent to keep pests away without worry!
]]>When it comes to living healthy, here's what every dad needs to know.
]]>So, it’s no wonder that parents tend to put their own health and well-being on the back burner.
However, it’s actually more important now than ever to stay healthy, both for yourself and for your kids. Not only does it ensure that you can take care of them the best you can, but it also sets a good example for their own approach to health and wellness, and it allows you the best chance to share a longer lifetime with them.
The following are some key areas that all dads should be paying attention to.
A good night’s sleep isn’t always easy to come by, especially if you’re a dad with younger children. However, finding ways to increase your sleep quality is crucial because bad sleep is linked to health issues like anxiety, depression, and even an increased risk for chronic conditions like cardiovascular disease, diabetes, and obesity. What’s worse, poor sleep quality also seems to be linked to other issues like erectile dysfunction, lower urinary tract problems, and hormone production in men.
If you want to make sure that you’re at your best for your kids, you should find ways to make sleep a top priority! If you have trouble getting a good night’s sleep consistently, try sticking to a regular bedtime as much as possible to get your body and mind used to the routine. It’s also a good idea to limit your screen time in the hours leading up to your bedtime and to avoid exercising or consuming caffeine later in the day. All of these habits can interfere with your body’s natural circadian rhythms, making it harder for you to fall asleep or stay asleep.
Being a dad can be stressful, especially when you’re also balancing other responsibilities at the same time. However, finding ways to better manage your stress is crucial if you want to protect your physical and mental health. Chronic stress can have a huge impact on your health and well-being, with consequences ranging from mental health issues to heart disease and diabetes.
To better manage your stress even in the most high-pressure times, find productive and healthy outlets to turn to when things get overwhelming. Give yourself a little bit of time to pursue your own interests and hobbies, exercise regularly, and take the time to be social with your friends, family, and other parents in your support system. It can feel easier said than done when you have so much on your plate, but prioritizing those little pockets of time can pay off in a big way for yourself and your kids down the line. And remember, it’s ok to ask for outside help if you need it.
Exercise and physical activity are big pieces of the puzzle when you want to maintain your health as a dad. Not only does it allow you to improve your general fitness, but it also comes in handy when you’re playing with your kids and keeping up with their many pursuits.
Make sure to carve out time in your schedule to work on increasing your movement and exercising. The Physical Activity Guidelines for Americans suggests getting at least 150 minutes of moderate-intensity activity and two days of strength training each week.
Eating a healthy diet is obviously good for your health, and it’s the perfect way to set a good example and give your kids an idea of how to healthily fuel their bodies for the rest of their lives!
Prioritize eating a diet that is balanced and made primarily with whole foods for the best nutrient density. In addition, limit your consumption of processed, packaged foods when you can. Home-cooking is a great opportunity to involve your kids in the kitchen and show them how to create fantastic and delicious meals and snacks out of fresh ingredients.
While a nutritious diet is a high priority, food alone might not always provide you with all the nutrients you need. So, in addition to following a healthy and balanced diet, it might also be a good idea to take supplements that can help you bridge any nutritional needs you might have.
For the best results, look specifically for Men’s Health supplements that are enriched with male-support factors and can properly support your body in its needs. In addition, it’s a good idea to talk to your doctor before starting a dietary supplement to identify which nutrients you would benefit most from adding to your diet.
We tend to think about health in terms of physical health, but it’s just as important to consider your mental health. Taking care of your mental health is especially important because it can inadvertently affect your child’s mental health. A population-based study in the United States found that children with fathers who had poor mental health were also 2.6 times more likely to have mental health issues themselves.
To better manage your mental health, start by prioritizing your sleep, stress levels, and physical health by exercising frequently and eating a healthy diet. It’s also a good idea to learn more about your own mental health needs and recognize when it’s time to talk to a professional, especially if you’re feeling overwhelmed, anxious, or depressed.
Finally, it becomes even more important to check in regularly with your healthcare provider when you become a dad. Even if you don’t necessarily think that you have any current health issues, these yearly physicals are crucial for identifying any potential areas of concern and preventing complications from longer-term issues. It’s also a good time to talk to your doctor about any concerns that you have on your end.
If you’re a dad, you have more to think about than your own well-being – you also have your family to consider. By taking care of yourself and living a healthy lifestyle as a dad, you’ll be setting a good example and putting your health at the forefront, which can have a positive ripple effect on everyone who depends on you for care and guidance.
]]>Unfortunately, testosterone levels decline with age. Pair that with poor lifestyle choices, and there’s a strong chance for you to have low testosterone.
]]>Testosterone plays a vital role in your overall health and well-being.
Read on to get the scoop on what happens if you have low levels of testosterone in your body.
Testosterone is a male sex hormone primarily produced in the testicles, although adrenal glands also produce steroid hormones that can be converted into testosterone.
During puberty, it stimulates the development of male characteristics, such as a deeper voice, an increase in muscle strength and size, and the development of body and facial hair. Additionally, it can help maintain and develop adequate levels of red blood cells (RBCs), bone density, sperm production, sexual development and function, and promote a sense of well-being.
Sounds pretty essential, right?
Unfortunately, testosterone levels decline with age. Pair that with poor lifestyle choices, and there’s a strong chance for you to have low testosterone (Low-T) or testosterone deficiency syndrome (TD).
How low is too low?
According to the American Urology Association (AUA), a total testosterone level of less than 300 ng/dL (nanograms per deciliter) is identified as low testosterone, although some healthcare providers believe the count should be considered 250 ng/dL.
Here are some symptoms of low testosterone in males:
In some cases, it could also cause moodiness and depression.
If you have any of these symptoms and suspect that they may be due to Low-T, see your doctor immediately.
Healthy levels of testosterone are required to curb diseases, ensure sexual function, and maintain overall health. If you have low levels of the hormone in your body, these evidence-based strategies can boost testosterone levels.
Stress can elevate cortisol levels. Over a prolonged period, intense and unresolved stress could reduce the levels of testosterone in the bloodstream and cause a lack of sex drive and impotence.
Unfortunately, that’s not the end of it.
High cortisol levels can also cause acne, high blood pressure, and increase your food intake, leading to weight gain in certain parts of your body. This could make matters worse by decreasing testosterone levels owing to insulin resistance.
To avoid this, learn to manage stress to restore your overall health.
Practice deep breathing, take time to do things you enjoy, and indulge in self-care — basically, slow down. It’ll help relax your body and mind in more ways than one.
There are many physical and mental health benefits of exercise.
According to a 2015 study on overweight and obese men, exercise — when paired with a good diet — was shown to have a positive effect on testosterone levels.
Combine cardio with resistance training or high-intensity interval training (HIIT). It will help you burn calories, build muscle, enhance metabolism, and boost your testosterone levels.
Sleep deprivation and restriction can decrease daytime testosterone levels by 10% to 15% in one week alone! This is because your body releases most of its testosterone during REM sleep, so you might say that there’s a cause-and-effect relationship between the two.
Try to sleep for up to 9.9 hours to increase testosterone. Note that dozing off for more than 9.9 hours nightly can lead to a decline in muscle mass and function.
Hence, it’s advised you get the recommended hours of sleep per day — even if that means tweaking your everyday routine and stepping out of your comfort zone.
Bisphenol A (BPA) is a chemical contaminant often used to make food and beverage containers: Unfortunately, it can leach into food and water. Increased BPA can lower your testosterone levels. To make matters worse, it could also affect the transcripts of the StAR gene — a regulatory protein.
So, focus on reducing your exposure to BPA by opting for fresh foods and veggies, BPA-free products, and not heating your plastics in the microwave.
While science isn’t crystal clear on the relation between testosterone and BPAs, choosing glass over plastic certainly won’t hurt.
Increased alcohol intake can reduce your testosterone levels and impair fertility; this is true for men of all ages. At times, it could also lead to testicular atrophy and reduced testicular function.
While more research is required to determine the age bracket when you’re most susceptible to alcohol-induced damage, it’s best to take a proactive approach to wellness and reduce or quit alcohol consumption. Of course, a drink now and then wouldn’t hurt. Just be sure not to overdo it.
Not meeting your body’s nutritional needs could cause changes in testosterone concentrations. Male testosterone booster supplements can help you avoid that. From magnesium to vitamin D and zinc, various supplements can support healthy testosterone levels and improve sexual function.
If you want to ensure optimal health and wellness, check out our men’s health collection. These supplements can help you meet your body’s individual needs.* As always, we suggest you get expert advice before adding them to your routine to get maximum benefits.
Your diet plays a crucial role in your testosterone levels. So, when you have dysregulated eating patterns like binge eating, overeating, and eating concerns, it could cause a dip in your testosterone concentrations. The same applies to a diet rich in saturated fats; it can do more harm than raising the amount of LDL in your blood.
To avoid these issues, focus on consuming fresh fruits and veggies. It’s good to incorporate food items like avocados, dark leafy greens, protein such as eggs, beef, and chicken, fatty fish rich in omega-3s, shellfish, and foods rich in flavonoids into your diet. Also, try to eat pomegranate now and then because it can lower cortisol levels which can boost your mood and testosterone levels.
If you're experiencing signs of low testosterone, remember that you're not alone. Talk to your doctor and make sure to get tested. Doing so is the only way to know if you really have low testosterone and, if so, to find out what kind of treatment you may need. Testosterone replacement therapy can be life-changing, but it's not the only option. Diet, exercise and lifestyle changes can help boost your testosterone levels too. Finding the right treatment and making lifestyle changes can get you back to feeling like your normal self in no time.
]]>Thankfully, there are several simple and effective methods you can use to increase your energy without relying on stimulants or artificial energy boosters.
In this guide, we’ll explore some of the best natural ways to boost energy, from optimizing your diet and exercise routine to incorporating stress-relieving practices and lifestyle changes.
]]>Well, you are not alone.
There are many who struggle with low energy levels frequently and look for ways to boost energy naturally. Luckily, there are several simple and effective methods you can use to increase your energy without relying on stimulants or artificial energy boosters.
In this guide, we’ll explore some of the best natural ways to boost energy, from optimizing your diet and exercise routine to incorporating stress-relieving practices and lifestyle changes. Let’s get started!
Exercising regularly benefits not only your physical health but also your mental and emotional well-being. Physical activity has been shown to increase endorphin levels, which are natural energy boosters as well as mood enhancers and can also help to reduce feelings of stress and anxiety. Moreover, exercise can improve your overall cardiovascular health and increase your stamina, making you feel more energized and less fatigued throughout the day.
Incorporating exercise into your daily routine doesn’t have to mean signing up for a gym membership or dedicating hours of your day to a rigorous workout. Going for a brisk walk around the neighborhood or doing some light stretching at home can be enough to get your blood flowing and increase your energy levels.
Apart from exercising, you should also incorporate more movement into your daily life to keep your energy levels up. For example, take the stairs instead of the elevator or park farther away from your destination to get in some extra steps.
Whether it’s dancing, swimming, cycling, or yoga, finding an activity that you enjoy and can commit to on a regular basis can help you to naturally boost your energy levels and improve your overall health and well-being. Remember that everyone’s body is different, and what works for one person may not work for another. So, finding an exercise routine that works for you and your lifestyle is key.
Believe it or not, food can significantly impact your energy levels. So, one of the most effective ways to boost your energy naturally is to eat a healthy and balanced diet. A diet rich in nutrient-dense foods can provide your body with the fuel it needs to function optimally and will keep you energized throughout the day.
So, what does a healthy diet look like?
First, aim to include a variety of fruits, vegetables, whole grains, and lean protein in your meals. These foods are packed with vitamins, minerals, and antioxidants that can help to support your overall health and energy levels. Try to limit your intake of processed and sugary foods, as these can cause energy crashes and leave you feeling tired and drained.
Another important factor to consider is meal timing. Eating regular, balanced meals throughout the day will keep your blood sugar levels stable and prevent energy dips or crashes. Try to aim for three meals per day with healthy snacks in between if needed.
Finally, remember that dehydration can also cause fatigue and sluggishness. So, don’t forget to stay hydrated by drinking plenty of water throughout the day.
These simple changes to your diet can help boost your energy levels naturally and make you feel more vibrant and productive throughout the day.
While we may try to eat healthily, sometimes, our diets can still be lacking in some macro or micronutrients, which can affect our overall energy levels. For example, B12 deficiency is quite common and is known to reduce energy. In such cases, you may consider using natural supplements to make up for any deficiencies.
Not all supplements are synthetic in nature. You can find some excellent high-quality supplements to boost your natural energy levels and balance the deficit in your diet.
EnergyPlus™ is one such supplement you can consider. It is fueled by nutrient-dense ingredients, such as Spirulina, and adaptogens like Eleuthero root, which help elevate your energy levels. This natural approach to energy provides sustained vitality without the unpleasant side effects of jitteriness or energy crashes. It also supports mental clarity and promotes healthy hair, skin, and nails.*
We all know that stress can take a toll on our mental and physical health, but what many of us don’t know is that it can also drain our energy. When we are stressed, our bodies release the hormone cortisol, which can lead to fatigue, muscle weakness, and decreased motivation. That’s why managing stress is crucial for maintaining high energy levels throughout the day.
Taking a few minutes to practice mindfulness meditation every day can help reduce stress and promote relaxation. Find a quiet place to sit comfortably, focus on your breath, and observe your thoughts without judgment. Physical activity is also a great way to relieve stress and boost energy levels.
Feeling overwhelmed and stressed can lead to procrastination and decreased productivity, which can zap your energy. So, take some time to prioritize your tasks, create a schedule, and break down larger projects into smaller, more manageable tasks.
Talking to friends and loved ones can also help relieve stress and provide a sense of support and connection.
Caffeine stimulates our nervous systems and can make us jittery if we are already stressed. Having excess coffee and tea to reduce stress actually has adverse effects by causing overstimulation followed by burnout.
Similarly, alcohol consumption and smoking cause a fluctuation in your hormones and reduce energy levels and motivation while also disrupting your natural sleep cycle.
You should also make sure you’re getting enough vitamin D. It’s one of the most common deficiencies that leads to fatigue. Getting enough sunlight or eating foods rich in vitamin D such as salmon and dairy can help balance this deficiency.
Implementing these natural energy-boosting methods can bring significant improvements to your overall health and well-being. Using these simple tips, you can create your very own toolkit of strategies to help you feel more energized and vibrant throughout your day. And with a little bit of optimism and consistency, you can unlock your body's natural energy and live your best.
Just remember, getting a natural energy boost may take some time to show results, but the benefits are well worth it!]]>The good news is that you can support your bone health with the right combination of diet, exercise, and healthy lifestyle factors. Here’s everything you need to know about osteoporosis in women.
]]>The good news is that you can support your bone health with the right combination of diet, exercise, and healthy lifestyle factors. Here’s everything you need to know about osteoporosis in women, including risk factors, signs, and how to support strong healthy bones.
Osteoporosis, which literally translates to “porous bones,” is a condition in which your bone tissue loses its mass and density. This can make your bones weaker and more brittle, and it can also increase your risk of bone fractures.
Your bones are made up of several minerals including calcium, magnesium, and phosphate. They go through a regular cycle called bone turnover. During bone turnover, old bone tissue is broken down while new bone tissue is being built. If someone has osteoporosis, their bones break down at a faster rate than new bone is being built, which can ultimately lead to less bone density and subsequent weakness.
Osteoporosis can happen to almost anyone, but it’s especially common among older adults. In addition, women are much more likely to experience osteoporosis than men. In fact, some studies estimate that women are four times more likely to develop osteoporosis!
So why does osteoporosis affect more women than men, exactly? This comes down to one simple answer: hormones.
More specifically, the female sex hormone estrogen plays a significant role in the bone turnover cycle. If someone has less estrogen than normal, they may experience a slower rate of bone regrowth, ultimately leading to an overall loss of bone tissue.
Because of this, going through menopause can greatly increase your risk of developing osteoporosis. Menopause is a period that is marked by fluctuations in female sex hormones including estrogen. Ultimately, your estrogen levels take a sharp dive down, which can then increase your risk of osteoporosis and, subsequently, your risk of bone fractures.
In addition, some other factors that can increase your risk of developing osteoporosis include:Being underweight. Smaller-framed individuals tend to have a higher risk of bone fracture, especially if they have less bone density to begin with. Similarly, a poor diet (specifically one that is lacking in calcium and vitamin D) may also increase your chances of developing osteoporosis over time since these nutrients are important for bone development.
A family history of osteoporosis. Your risk of osteoporosis can also increase if it is in your family history. Some races are also more likely to experience osteoporosis than others. For example, white and Asian women have a higher risk of osteoporosis than others. However, the risk of osteoporosis after menopause increases in women of every race.
Some medications. Glucocorticosteroids, certain cancer medications, and other medications may increase your risk of developing osteoporosis.
Some medical conditions. You might also be at a higher risk of poor bone density if you suffer from certain medical conditions including endocrine diseases, rheumatoid arthritis, anorexia, and/or gastrointestinal diseases that affect your ability to absorb nutrients.
Unhealthy lifestyle factors. Finally, unhealthy behaviors like smoking and/or excessive alcohol consumption may also increase your risk.
Even though osteoporosis is so common, it doesn’t always come with many obvious warning signs. In fact, it’s often classified as a “silent disease” since there may not be any apparent signs that you have osteoporosis, but your risk of serious bone fractures is still high.
However, some possible signs of later-stage osteoporosis include:
If you are a woman over the age of 65, you should talk to your doctor about getting tested for osteoporosis. They can run tests and administer questionnaires to determine whether an osteoporosis diagnosis is appropriate.
While the slower bone turnover rate may be inevitable as you grow older, you can take control with some healthy diet, exercise, and lifestyle interventions.
Strength training workouts like weightlifting and bodyweight workouts are great for building muscle, but researchers have also found that they are effective for building bone density! If you’re brand-new to strength training, consider joining a group class or working with a personal trainer to make sure that you’re performing the exercises correctly and safely. This can help prevent any potential injuries.
A healthy, nutritious diet is one of the cornerstones for strong, healthy bones. In particular, you should prioritize getting enough calcium, which is a key mineral that is used to build your bones. In addition, you also want to get enough vitamin D and magnesium, which can help your body properly absorb all of the calcium necessary for your bone structure.
Good sources of calcium include dairy, leafy greens, nuts, seeds, and legumes. Vitamin D is best found in eggs, mushrooms, and fatty fish like tuna and salmon. Magnesium is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, and several fruits and vegetables. If you need extra help getting enough calcium, consider using a supplement like Ionic-Fizz™ Super D-K Calcium Plus™, which has all of the nutrients you need to support bone health.*
Both of these behaviors can negatively impact your bone density. Consider limiting or quitting both behaviors completely for the best impact on your bone health.
Women are more likely to get osteoporosis, especially after menopause. Take care of your body and bones by giving it the right nutrients and exercise it needs, and limit potentially harmful behaviors like smoking and excessive alcohol consumption.
]]>Join us as we explore some of the most effective and natural ways for managing menopause weight gain.]]>
Some women may resort to pharmaceutical menopause treatments such as hormone therapy. Others prefer natural remedies that can help alleviate menopausal symptoms without the potential side effects of medication.
In this article, we explore some of the most effective and natural ways for managing menopause weight gain, from dietary changes to herbal supplements.
Our metabolism progressively slows down as we age which can make it more difficult to maintain a healthy weight in our later years.
Estrogen plays a key role in metabolism. During perimenopause and menopause, hormonal changes lead to a decline in estrogen which can further slow metabolism. This can result in menopausal weight gain and an increased risk for metabolic disorders.
Estrogen helps regulate insulin sensitivity which is important for maintaining healthy blood sugar levels. It also regulates lipid metabolism, affecting our cholesterol levels and cardiovascular health.
As women go through menopause, their dropping estrogen levels disrupt these functions and put them at risk for conditions such as type 2 diabetes and cardiovascular disease.
Research has also shown that menopausal women have lower resting metabolic rates than premenopausal women. Resting metabolic rate (RMR) refers to the number of calories the body burns while at rest to maintain basic bodily functions such as breathing and circulating blood. A lower RMR means the body burns fewer calories at rest, which can make it more difficult to lose pounds or maintain a healthy weight.
Weight management is a common concern for women going through menopause. During this time, gaining weight and an increase in abdominal fat are common. This typically makes your body type look heavier around the midsection (pear-shaped) and can result in body image issues in some women.
Weight gain during menopause can thus have emotional and psychological effects, such as decreased self-esteem and increased stress. However, there are natural ways to manage weight during menopause.
Here are some of the most effective strategies for weight management, from menopause diets to exercise and stress management techniques. We also provide practical tips to help women navigate this time with confidence and ease.
Before starting any diet, exercise regimen, or supplements consult your healthcare provider to be sure it is the right fit for you.
There are a variety of tools at your fingertips such as fitness apps and online consultations with dietitians. While some of these may be genuine and safe to use, it’s important to know the fundamentals of a menopause diet so you can easily pick foods to eat or avoid.
Eating a diet rich in whole, nutritious foods such as fruits, vegetables, whole grains, and lean proteins can help support overall health. Food free from additives and other chemical preservatives helps maintain the natural hormone balance in the body which is in a state of change.
Foods high in added sugars and saturated fat can contribute to inflammation and weight gain. They also cause a sudden spike in blood sugar which is harmful as women are already vulnerable to insulin-related disorders during this time.
By choosing low glycemic index (GI) foods, women can support stable blood sugar levels and reduce the risk of metabolic disorders such as type 2 diabetes.
Food with low GI includes non-starchy vegetables, legumes, whole grains, and most fruits. High-GI food that should be eaten in limited quantities includes white bread, sugary drinks, and processed snacks.
Protein is essential for bone and muscle health as well as for building and repairing tissues. It can also keep you feeling full and satisfied. Aim to include protein-rich foods such as lean meats, fish, eggs, and legumes in your diet. Red meat is not recommended as it is not good for the heart.
Including healthy fats in your diet can help reduce inflammation and support heart health. Focus on food like avocados, nuts, seeds, and fatty fish (omega 3).
Drinking enough water can help alleviate menopausal symptoms such as hot flashes and night sweats. Aim to drink at least eight glasses of water a day.
If you have specific concerns about your diet and menopause, it's always a good idea to talk to your healthcare provider. They can offer personalized advice and help ensure you are getting the nutrients you need.
Exercise can help manage and maintain weight, uplift your mood, and alleviate menopausal symptoms such as hot flashes, night sweats, and insulin dysregulation. Choosing the right type of exercise is important as some forms of exercise may be more effective than others when it comes to managing menopause symptoms.
Building muscle through strength training can help boost metabolism and prevent weight gain which are popular goals among menopausal women. Resistance training can also help support bone health which may be especially important since women who begin exercising usually experience a decline in their estrogen levels.
Cardiovascular exercises, such as brisk walking, jogging, or cycling, can help improve cardiovascular health, boost mood, and reduce stress. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week.
Yoga and Pilates can help improve flexibility, balance, and posture. They can also help alleviate stress and promote relaxation. Certain yoga poses, such as the bridge pose, can also help strengthen the pelvic floor muscles which can weaken during menopause.
HIIT (High-intensity interval training) has been shown to be particularly effective for weight management and cardiovascular health. However, it may not be suitable for everyone, particularly those with joint pain and other health concerns.
For some women, herbal supplements for menopause significantly reduce menopause-related symptoms and discomfort. Many women have attested to the effectiveness of this type of menopause treatment. Black cohosh and red clover, for instance, may be particularly useful in strengthening bones and reducing the severity of hot flashes.
Transitions™ has been a favorite among women since its launch. It is an exquisite blend of botanicals and nutrients (including black cohosh, chaste tree, and eleuthero root) to help support a woman during perimenopause and menopause. Not only does it help calm hot flashes, mood swings, and other associated menopausal discomforts, but it also supports natural hormonal balance, positive mood, a healthy stress response, and breast health.*
Menopause can be intense but with the right tools and knowledge, you can continue to enjoy life as before. With guidance from your healthcare provider, a healthy diet, exercise, and help from supplements for menopause, you can thrive and readily adapt to the changes in your body.
]]>Paired with healthy lifestyle practices, these supplements can boost memory and focus, combat mental fatigue, and improve brain health.
]]>With age and information overload, the brain becomes overstimulated and exhausted—you may feel fussy, tired, and not as sharp as you once were.
Luckily, you can mitigate these symptoms and improve performance with brain health supplements.
Together with healthy lifestyle practices, they boost memory and focus, combat mental fatigue, and improve brain health. This can help prevent neurodegenerative conditions like Alzheimer’s, the sixth leading cause of death in America.
Read on for a deep dive into the herbs that bring maximum benefits to your brain.
Herbs are healing plants, and humans have been tapping into their many uses for thousands of years.
They are more popular than ever, especially in the West, because their effects are being researched by medical experts.
If you’re new to Ayurvedic healing and don’t know what type of antioxidant and anti-inflammatory plants you can benefit from, we’ve compiled a list of mind-supporting herbs that can positively impact your mental clarity and function.
According to a 2013 study, Ashwagandha (withania somnifera) can inhibit the formation of beta-amyloid plaques. These extracellular deposits clump between neurons and disrupt cell function to the point where brain cells die.
Additionally, its antioxidant and adaptogenic properties enhance the body’s resilience to stress, repel free radicals, and act as a mood stabilizer in depression.
Ashwagandha also slows, stops, removes, or reverses neuritic atrophy (loss of nerve cells) and synaptic loss (loss of connectivity between these networks). It can help with treating neurodegenerative diseases like Alzheimer’s while ensuring longevity.
Apart from its mental health benefits, Ashwagandha can enhance athletic performance, increase fertility in men, reduce blood sugar, and promote restful sleep.
Bacopa (bacopa monnieri), also known as Brahmi, is a water-loving herb prized as a nootropic. It alters the levels of serotonin, GABA, dopamine, and acetylcholine, which calm the central nervous system. It has a positive impact on mood, memory, and focus.
A 2012 research study conducted over 12 weeks indicated that bacopa has neuroprotective properties, which enhance attention and memory and support cognitive performance. As mild cognitive impairment (MCI) leads to Alzheimer’s, ingesting it could give you better odds. Another study showed that bacopa lowered cortisol levels, which could help with anxiety, stress, and depression.
Besides its mental health benefits, bacopa can protect against cell damage, reduce inflammation to help the body fight diseases and infections, and lower blood pressure levels.
Chinese club moss benefits are the reason for its popularity in wellness circles.
For starters, it contains huperzine A, a chemical used to improve memory, learning, and mental abilities. It blocks the action of acetylcholinesterase and increases the levels of acetylcholine, a compound that functions as a neurotransmitter to promote ease in learning and cognitive abilities.
The compound is abnormally short in supply in those battling neurological disorders like Alzheimer’s, making Chinese Club Moss a valuable addition to their routine.
There is also evidence that it may have anti-inflammatory properties, eliminate excess water in the body, and help maintain a good emotional balance.
Ginkgo biloba has been an integral part of Traditional Chinese Medicine (TCM) for centuries, and for good reason.
This anti-aging herb supports the body in many ways, prime among them is the ability to stimulate circulation in the brain and CNS. It also increases blood flow by dilating blood vessels. This can help improve memory, concentration, and thought processes, and it may also help with symptoms of anxiety and depression.
Ginkgo also improves cognitive function and enhances working memory. It works wonderfully alongside conventional medicine to treat neuro disorders like Alzheimer’s and dementia.
In addition to its mental health benefits, Ginkgo helps improve heart health, support vision, and treat headaches and migraines.
Gotu kola (Centella asiatica) is a rejuvenating herb from the parsley family.
In addition to being a great addition to any spiritual and self-care regime, gotu kola is a nervine with neuroprotective and neurodegenerative properties that protect the brain from damage. This explains why it’s often called “the herb of longevity.”
To top it off, it promotes neurite-dendrite growth and prevents oxidative damage. It can be an effective remedy for those with Alzheimer's because it reverses markers of oxidation in cells, revamps the nervous system, and improves memory domain. Tack on its anti-inflammatory benefits, and you’ve got a complete solution to overall wellness.
Mucuna pruriens (Velvet Bean) is a tropical legume. It is a good source of phytochemicals like levodopa (L-Dopa), the precursor to dopamine that can help in the treatment of Parkinson’s, mainly by controlling bradykinetic symptoms. This makes it a natural substitute for the pharmaceutical L-Dopa.
Benefits of mucuna pruriens also include improvement in sperm motility and concentration by showing a positive action on the hypothalamus-pituitary-gonadal axis. It has antivenom properties against snake bites with the help of glycoprotein in the bean. It is also involved in immunity and other physiological functions, as it generates antibodies.
If you feel that your brain could use a little boost to function at the highest possible level, incorporating one (or a combination) of these herbs into your wellness routine can work like a charm. However, keep in mind that these natural herbs are not miracle workers—it takes time to work their magic on you, so be consistent (and persistent!) when taking them.
If you’re looking for a nootropic that jolts your brain awake, try BrainEssence™. It is an exquisite blend of acetyl-L-Carnitine and some of the best herbs for brain health, including bacopa monnieri, gotu kola, and mucuna pruriens. It will amp up your cognition and brain health while supporting your energy, focus, problem-solving abilities, memory, and mood.*
]]>Whether you’re dealing with a picky eater or another issue that prevents your child from getting all the nutrients they need from food alone, a children’s multivitamin can help bridge the gap and ensure that they’re getting all of the nutrients that their growing bodies and minds need. But with all the kids’ vitamins out there, it can feel overwhelming to figure out what’s best for your child.
In this article, we’ll outline what to look for in your child’s multivitamin, including what should (and shouldn’t) be in them.
Childhood — especially early childhood — is an important period in your child’s life. It’s the time when they’re growing and developing at the fastest rate. As such, they need proper nutrition.
Vitamins, minerals, and other important nutrients are necessary for the proper growth and development of your child, which is why it’s so important to get a head start and feed your child healthy and nutritious foods right away. Unfortunately, in some cases, food alone isn’t always enough to ensure that your kid is getting everything that they need.
Nutritional deficiencies in children are surprisingly common throughout the world, especially when it comes to specific vitamins like vitamins D and A. This can happen for a variety of reasons: your child might have dietary restrictions, refuse to eat certain foods, or you might even be dealing with a lack of healthy options in your area. In addition, some kids may have conditions or illnesses that prevent them from fully absorbing the nutrients from their foods alone.
This is where supplemental kids’ vitamins can really make a difference and bridge any nutritional gaps that may be present. These supplements, many of which contain multiple important nutrients, can help your child get all of the vitamins and minerals they need to be their healthiest, brightest selves.
These are some of the essential nutrients that are especially important to look out for while shopping for a kids' multivitamin.
Vitamin A is an essential, fat-soluble vitamin that plays a variety of roles in the development of your child’s eyes and brain. It also is a powerful antioxidant that can strengthen your child’s immune system and provide support in the protection against various illnesses and diseases. Unfortunately, vitamin A deficiencies are among some of the most common nutritional gaps in children throughout the world.
Vitamin C for kids is another important, immune-boosting antioxidant that you’ll probably want to have present in your child’s multivitamin. Vitamin C, also known as ascorbic acid, is probably best known for its ability to support the immune system. This is especially important in children since they tend to be exposed to contagious illnesses more frequently than adults.
Along with vitamin A, vitamin D is another common nutrient deficiency in kids, which is why you might consider using a supplement that includes vitamin D. This vitamin, which is also a hormone, is crucial for healthy bone development and muscle growth. In extreme cases, vitamin D deficiencies in children are sometimes linked to rickets, a condition in which your bones become soft and weak.
Your child can technically make their own store of vitamin D from adequate sunlight exposure, but not everyone has enough access to sunlight to make that happen. In addition, sunscreen and limited sun exposure for skin safety can also minimize their vitamin D production. Finally, vitamin D is not present naturally in very many foods, which means that many kids often need to supplement to reach their needs.
Finally, your child may also benefit from taking a magnesium for kids. Magnesium is a mineral that has a hand in over 300 different biochemical reactions in your body, making it a critical nutrient for a wide variety of cells. Magnesium is especially important for kids since it works in tandem with vitamin D to help build strong, healthy bones. It also plays a variety of roles in producing cellular energy and maintaining regular muscle and nerve activity. Finally, there is also some evidence that magnesium supplementation can help kids with hyperactivity and ADHD syndrome.
Even though multivitamins are usually taken to avoid nutrition insufficiency, it’s important to note that there is such a thing as too much when it comes to certain nutrients. For example, high levels of iron can be toxic for kids, as can high levels of vitamin A. So, if you’re choosing a multivitamin for your child, it’s important to consider what nutrients they are already getting enough of from their diet, and adjust accordingly.
You should also talk to your pediatrician prior to starting any multivitamin regimen to better understand your child’s unique needs, as well as which vitamins and minerals you should be focusing on. In some cases, your child may not need a complete multivitamin at all — instead, they may only need an additional one or two vitamins or minerals in order to have all of the nutritional “tools” necessary for their growth and development. In these cases, you can use singular nutrition supplements. For example, if your child seems to be getting an adequate amount of most nutrients but needs more magnesium, they might benefit from a singular magnesium supplement like Ionic-Fizz™ Magnesium Plus™ that better targets their needs versus a complete multi.
Finally, it’s also important to consider how those vitamins and minerals are delivered to your child. Ideally, your kids’ vitamins should be easy for them to take. Avoid large, hard-to-swallow pills and capsules. Rather, opt for powders, gummies, or liquid vitamins that have low or no added sugar and that are formulated for children.
A healthy diet is a top priority for parents around the world. But sometimes, your kid might need additional help from multivitamins and supplements that can ensure they’re getting everything they need to be their best. When shopping for multivitamins for children, keep in mind your own child’s unique needs, and speak with a pediatrician to determine the best supplements for them.
]]>Starting an herb garden requires a bit of hard work, but it is definitely worth it.
]]>Starting an herb garden requires a bit of hard work, but it is definitely worth it. So let's get started!
Herbs are more than just ingredients in your meals. They have many other practical uses too. Here are reasons why you should get into herb gardening at home:
Herbs make food more delicious—they add flavor, fragrance, and color to your dishes. If you know which herbs to grow, you can make the most delicious meals day in and day out.
Herbs are healthy. As you enjoy your delicious meals, you also benefit from them physically due to their healing properties.
Here is just a small list of herbs that have health and medicinal benefits:
Herbs contain phytochemicals, which are compounds that have antibacterial, antimicrobial, antioxidant, anticancer, and countless other health benefits. They also help guard against cardiovascular and inflammatory diseases, aid digestion, help calm the effects of stress, and so on.
If you think herbs smell great when cooked in food, wait until you start your herb garden. Herbs are so fragrant, especially in the morning when the sun starts heating the earth.
Some of the best-smelling herbs you can plant in your garden are:
Herbs can also beautify your garden and add splashes of color to your home.
If you’re thinking about growing an herb garden for their flowers, consider the following flowering herbs:
In addition to the above-mentioned benefits of having an herb garden at home, you can save money.
You'll no longer need to buy expensive dried herbs in grocery stores that go bad in a flash. You won’t need to buy flowers to put in vases since you can bring them in from your garden. And because herbs are natural deodorizers, you can also eliminate air fresheners.
Now that you know how great herbs are, here are some tips for growing your own healthy, beautiful, and fragrant herbs:
Plants have different characteristics and need different things to grow and thrive. So, the first step is to identify the herbs that grow well in your specific location. This way, you can make arrangements for them, such as when to plant the herbs, what soil to use, where to plant them, and how often to water them.
In choosing the herbs to grow at home, consider your goals. Are you growing them for your food and their health benefits? Or are you starting an herb garden for its decorative and aromatic properties? Perhaps you want to grow herbs for all those reasons, so you must identify the right plants based on your needs.
To give you an idea, here are some of the easiest herbs to grow:
They also happen to be among the most popular herbs to add to various dishes.
Most herbs can grow in pots or in the ground. If you live in an apartment building or condo, then an indoor herb garden is ideal. Make sure the pots of herbs will get plenty of sunlight even when they are indoors.
If growing herbs in an outdoor garden, the best spot is where they can get at least six hours of sunlight every day.
Use the best potting soil for herbs to help protect the herbs from under or overwatering. Loam (soil made with a balance of sand, silt, and clay soil) will do, but a potting mix specifically formulated for herbs would be best.
While you need to water all newly planted herbs regularly, each species needs unique amounts of water to thrive. In general, you can water newly planted herbs two to three times a week. Once their roots are established, you can provide enough water to keep the soil moist for a few days.
A good rule of thumb is to dip a finger into the soil. If the soil is dry, it’s time to water. If it’s damp, go back and check again in a day or so.
If you plan to make a diverse herb garden with lots of different options, it’s important to label them. Unless they are flowering, some herbs may be difficult to distinguish from others based on leaves alone.
As soon as herbs start growing, they mature quickly and are soon ready for harvesting. You must harvest to keep them growing. They’re ready for harvest when you see a healthy amount of foliage and flowers. You should always harvest when the herbs are at their dry point of the day, between mid-morning and early afternoon. This is also when they are most fragrant.
If you are not ready to use the herbs you’ve harvested, then you can dry them. But don’t dry them under the sun; they could lose their flavor and color. The best method is to air dry them inside for five to ten days, or until the moisture evaporates.
Read on to understand the benefits of eating seasonally and what spring will bring.
]]>While there are days when we crave specific fruits or vegetables, there are many advantages to opting for what is in season.
Read on to understand the benefits of eating seasonally and what spring will bring.
Your local health food store will always stock seasonal produce, and you’ll notice that some fruits and vegetables are more bountiful than others. They are the products in season.
You should prioritize buying them for the following reasons:
When there is an abundant supply of products, prices go down. This is especially true in the case of fresh fruits and vegetables because local sellers will want to unload as many of them as possible before they go bad.
When produce is in season, they are often sourced from local farmers, which means no traveling and storage expenses are added to the cost. When fruits and vegetables are out of season, they are imported from other parts of the globe, which drives up their prices.
Because they are grown in the best possible circumstance, seasonal produce is at its freshest. They are also harvested at their peak ripeness, which means they are at their most deliciousness.
In-season fruits and vegetables are not just tastier but also healthier. For one, they are harvested at the best possible moment of ripeness—when they are packed with nutrients.
And because you will eat them when fresh, you get them at their highest nutritional value.
Fruits and vegetables with vitamin C, carotenes, and folate are best consumed shortly after harvesting, and the value of the vitamins and minerals declines with time. Out-of-season produce is also farmed with more chemicals to help them grow. The modifications take away some of their nutrients.
The problem with depending on other locations for out-of-season fruits and vegetables is that the laws on the use of chemicals are inconsistent. The produce may have been contaminated with chemical and toxic substances during farming and transport.
Local farmers will have an abundance of your favored seasonal fruits and vegetables, and you are assured they are safe for consumption.
Eating fruits and vegetables is always better for the environment. Meat production requires larger land areas to raise the animals. Cows and sheep emit methane during the digestion process. The cattle’s waste also produces nitrous oxide.
Eating seasonal fruits and vegetables reduces your carbon footprint—buying from local farmers means fewer transportation emissions. There is also less refrigeration because the products are at their freshest.
It’s a cycle: it is cheaper to buy from local farmers because transportation is minimal to none. Seasonal fruits and vegetables are available at your local markets at a much lower price. When you buy locally, you support farmers who will continue to provide you with fresh, affordable, delicious, and nutritious food.
Here are the top fruits and vegetables that are currently in season, according to the U.S. Department of Agriculture, and their respective nutrient content:
Asparagus is exclusively a spring vegetable. While its green version is the most well-known, you can also find white and purple varieties.
It is rich in nutrients but low in calories and can be consumed cooked or raw. Some of the most popular uses of asparagus are as a shredded ingredient in pasta, salads, and frittata. You can also steam it or wrap it in bacon and then fry or bake it.
Broccoli thrives in spring and fall. The average American eats an average of six pounds of broccoli in a year. Its crunchy characteristic provides added textures to dishes. It can be eaten raw, steamed, fried, baked, or added to numerous dishes.
Broccoli is an important antioxidant. It also contains just as much vitamin C as an orange.
Lettuce is an important ingredient in many recipes, especially in salads. You see lettuce every day in your local grocer, but it is actually a spring and fall produce. Lettuces like arugula, spinach, kale, watercress, bibb, and mustard greens thrive this time of year. All lettuces are low in calories and contain healthy doses of fiber, antioxidants, nutrients, and minerals. However, darker, heartier greens, such as kale, have more antioxidants and fiber in them.
Also known as Chinese gooseberry, kiwi is in season almost all year round except summer. It is a refreshing fruit that is native to China and Taiwan. It has since been grown commercially in other parts of the world, especially popular in New Zealand and California.
One of the most popular fruits in the world is harvested in spring and summer. There are many ways to consume strawberries. You can eat them raw, make them into juice, add them to a smoothie, or use them as flavoring in dozens of desserts. Strawberries are also rich in vitamins and minerals.
Rhubarb is exclusively a spring vegetable. It is as sour as lemon, so it is almost always cooked with sugar. It is not commonly eaten raw but mixed in soup, vegetable dishes, and some desserts.
Fruits and vegetables are essential to a healthy diet. They provide the necessary vitamins, minerals, fiber, phytochemicals, and other nutrients to the system.
When you consume seasonal produce, you get the freshest, most delicious, and most nutritious fruits and vegetables. They are also more affordable, and you can help local farmers in the process.
For more tips and tricks for healthy living, browse The Pure Blog.
]]>Luckily, with these nutrients and herbs, you can support your immune system in the fight against seasonal allergies.
]]>Seasonal allergies affect millions of people around the world and can leave you feeling stuffy, uncomfortable, and ultimately not in any mood to enjoy the beautiful weather and scenery the new season has to offer.
Luckily, you don’t need to suffer in silence anymore! In this article, we’ll go over why you might be suffering from seasonal allergies, and how to give your immune system a boost with the right herbs and nutrients.
Seasonal allergies are annoying at best and completely detrimental for your quality of life at worst. Common seasonal allergy symptoms include:
So why does this happen to begin with? As it turns out, seasonal allergies come down to one important bodily reaction: inflammation.
Your immune system is one of your body’s most important systems. Its main goal is to keep you healthy by identifying foreign substances like bacteria, viruses, and other microscopic “invaders” that can potentially get you sick. Once your immune system recognizes an unfamiliar compound that may present a threat to your health, it launches an inflammatory reaction. Blood flow increases to the site of the danger, carrying along cells that can break down those threats.
Under normal circumstances, this immune response is incredibly important for keeping your body safe from harm. Unfortunately, many instances can cause this inflammatory response to get out of control, as is true in the case of seasonal allergies.
During the spring, the air becomes full of airborne proteins as Mother Nature turns over a new leaf. In people with seasonal allergies, the pollen from plants, mold spores, and dander from shedding fur, can trigger the immune system, which identifies these foreign substances as a threat. This then triggers the release of histamines, which are chemicals largely responsible for irritating allergy symptoms as they increase blood flow, trigger nerves to cause itching, and narrow smooth muscles in the airway, making it harder to breathe.
Seasonal allergies are thought to be genetic and run in families, although there’s also some evidence that allergies can develop depending on someone’s exposure to specific pollen or other irritants. In addition to the common springtime allergies, some people also experience seasonal allergies during the fall allergy season when trees and plants shed their dead leaves.
Luckily, you don’t have to accept allergies as a fact. Instead, you can give your immune system a boost with the right herbs and nutrients!
Your immune system is complex and dependent on a variety of factors including your diet and supplements. By loading up on anti-inflammatory nutrients and herbs, you can give your immune system some support against those symptoms.
Some important nutrients and herbs for allergies include:
Burdock Root: Burdock root has long been used in traditional Chinese medicinal practices for a variety of ailments, including soothing allergy symptoms. Burdock root, also known as Actium lappa L, has compounds like onopordopicrin which are thought to exhibit an anti-allergy effect in the body. Burdock root is also thought to “detoxify” blood and promote blood circulation, which may also help provide relief.
Probiotics: You might not initially link your immune system to your gut health, but as it turns out, these two are very closely connected. In fact, a huge majority of your immune system actually resides in your gut! The microbes in your gut play a variety of roles in protecting your system from foreign and invading pathogens, and there is even some evidence that the use of probiotics can bring relief to some people who suffer from allergies.
Polyphenols: Polyphenols are a group of natural compounds found in plant-based foods that play a variety of anti-inflammatory and antioxidant roles in the body. In the case of seasonal allergies, the polyphenol quercetin is especially interesting because it is thought to help stimulate the immune system, decrease pro-inflammatory compounds, and even inhibit histamine release! Quercetin is found in a variety of foods including herbs, tea, red wine, onions, and grapes.
If you are in need of serious allergy relief, you may benefit from adding nutritious anti-allergy supplements like AllerFree™ into your routine.*
AllerFree™ is an all-natural, herb and enzyme-based allergy supplement that features herbs like burdock root and stinging nettle leaf that can help support your immune system from those allergic reactions. What’s more, it also contains a carefully curated blend of plant enzymes including protease, amylase, and lipase. These enzymes are normally used to help your body break down the nutrients that you eat, but when used in between meals they are also thought to help break down and neutralize those harmful histamines!*
Allergy season can be hard — in many cases, affecting your quality of life, making you prefer to stay indoors and miss out on all of the bright possibilities of spring and fall rather than suffer with those annoying and debilitating symptoms. Luckily, you can support your immune system in the fight against seasonal allergies by eating plenty of anti-inflammatory nutrients and herbs.
]]>As you probably already know, being with child requires some variations to your daily nutrition. There are certain nutrients and vitamins that are essential for a healthy pregnancy. What are they and what should you keep in mind for your baby’s well-being?
We’ll answer this and more in this article. Let’s begin with a few basic reminders.
Before we list the vitamins and nutrients that are essential for you and your baby, here are some things to keep in mind:
There are many reasons for maintaining physical health prior to pregnancy and during pregnancy. The most important one is it helps ensure your health and the health of your baby. The more you weigh, the less weight gain you should have while pregnant.
Those who are obese with body mass indexes (BMIs) that are 30 or higher should only gain 11 to 20 pounds. On the other hand, women with normal BMI (between 18.5 to 24.9) can gain between 25 to 35 pounds. For the full list, refer to the Centers for Disease Control’s (CDC) recommendations.
The idea that they’re eating for two has led many pregnant women to overeat. In truth, pregnant women only need an additional 300 calories each day.
It’s important to make sure that you’re eating healthy and nutritious food during this time. Eat veggies and healthy proteins while also ensuring that you’re getting enough water. The protein will be used to support your baby’s growth while fueling your own bodily functions. It becomes even more important during your last two trimesters.
OB-GYNs almost always recommend dietary supplements during pregnancy to supply or boost the following essential nutrients:
Also known as Vitamin B9, folate is important in red blood cell formation and growth. It is an essential nutrient during early pregnancy for promoting the healthy growth and development of the baby while preventing birth defects of the brain and spine. The best form of folate is MTHF, or Methyltetrahydrofolate. Perhaps the best of this group is called Quatrefolic.
Vitamin D3 supports bone development through the absorption of calcium. The vitamin also supports the immune system and helps regulate blood sugar levels. The ideal dose for pregnant women is 600 IU (international units) per day. The best Vitamin D3 is a whole food extract from Lichen.
Prenatal vitamins with iron are another crucial supplement for pregnant women. Mothers-to-be need 27 milligrams of iron every day because they are at risk for iron deficiency anemia. This is a condition where you don’t have enough red blood cells to transport oxygen to the body’s tissues.
Up to 52% of women around the globe experience iron deficiency anemia during pregnancy. Its symptoms include:
Calcium is a mineral that supports the development of the baby’s bones, teeth, heart, muscles, and nerves. During pregnancy, an expectant mother needs 1,000 milligrams of calcium each day. If a woman is deficient in calcium during pregnancy, her body takes it from her bones to give to her baby. This can cause health conditions, like osteoporosis, later in life.
Docosahexaenoic acid (DHA) is a kind of fat that helps build healthy bodies. During pregnancy, it specifically helps promote baby’s brain and eye health. It may also help support the mother’s mental health and mood during pregnancy. Recommendations are for pregnant women to eat 8 to 12 ounces of seafood low in mercury each week. It is also wise to use a high quality Omega 3 supplement.
Phytochemicals are chemicals in plants that protect against bacteria, fungi, and viruses. When humans consume fruits and vegetables with phytochemicals, they decrease the risk of developing certain types of cancer, hypertension, heart disease, and diabetes. These diseases are dangerous for pregnant women as they may complicate childbirth. There are also cases when babies develop birth defects because of the mother’s ailments during pregnancy.
Taking one-a-day prenatal vitamins, like One ‘n’ Only™ PreNatal, along with fruits and vegetables will help you have a higher level of phytochemicals in your diet. One ‘n’ Only™ Prenatal is a once-daily prenatal multivitamin that helps promote healthy fetal development and is packed with phytochemicals.*
Gingerol is a chemical compound found in ginger. It is important in gut health and pregnancy because it helps improve digestion and may help reduce morning sickness. Up to 70% of pregnant women experience this morning discomfort.
Taking several different supplements may not be ideal for pregnant women, especially those who are experiencing morning sickness and nausea. It’s not so much the supplements but the process of taking multiple tablets or capsules each day.
Instead, what pregnant women can do is find holistic prenatal nutrition in the form of a holistic multivitamin that contains all the necessary nutrients needed for the mother and child during pregnancy.
Keeping up with postnatal nutrition is just as important as it is when you are pregnant. Taking a postnatal multivitamin, like Mother & Child™, helps the new mother to recover from the rigors of childbirth and supports her energy needs during early motherhood.*
Not only does Mother & Child™ help in those areas, but it also contains nutrients like L-taurine and colostrum to enrich breast milk. L-taurine is an amino acid that is extremely important to the development of the child’s brain, central nervous system, and vision. Meanwhile, colostrum helps deliver dynamic, immune-enhancing properties to the child.*
Motherhood must be a holistic process of living a healthy and nutrient-rich lifestyle. It starts before a woman is even pregnant as the intake of healthy food and supplements bolsters fertility. During pregnancy, the mother’s nutrition must support another human being including her own. Finally, healthy living continues after birth as the mother needs nutrients to recover while the baby needs them for development.
In many cases, modern foods don’t provide enough nutrients to support the needs of the mother and baby. That’s why a wholefood multivitamin is a good idea. Pure Essence pre- and postnatal multivitamins contain the top nutrients that boost the health of both mother and child.*
]]>Read on to discover the amazing benefits of vitamin E, signs of deficiency, and how to incorporate it into your diet.
]]>Vitamin E is often thought of as a single compound, but it’s actually a group of eight fat-soluble compounds. Out of the eight compounds, alpha-tocopherol best meets the dietary requirements of humans.
Read on to discover the amazing benefits of vitamin E, signs of deficiency, and how to incorporate it into your diet.
Vitamin E has many benefits. If you don’t have access to food that’s rich in it, it’s important to take supplements. Check out its several advantages:
Among vitamin E’s many benefits, the most popular one is its antioxidant effects. It protects your cells from free radicals, which can cause various health issues. Antioxidants reduce oxidative stress, which is an imbalance between free radicals and antioxidant defenses. Research indicates that oxidative stress may contribute to tissue damage among diabetics.
Vitamin E for acne is a common recommendation of experts because the nutrient is known for its skin benefits. Vitamin E supplements have been known to help people with skin diseases like eczema.
NAFLD is the collective term for various conditions that are due to the accumulation of fat in the liver, even among those who don’t drink alcohol. To combat NAFLD, you need vitamin E for liver whether it’s from food or supplements.
The consumption of food that’s rich in vitamin E can lower the risk of heart disease, especially among the elderly. It’s always a good idea to supplement your diet with vitamin E-enriched multivitamins such as Longevity™ Women and Longevity™ Men.
There is some evidence that vitamin E prevents cognitive decline, mostly due to its antioxidant properties. There are also ongoing studies that are zeroing in on the possible benefits of vitamin E among people battling Alzheimer’s disease.
Vitamin E deficiency is not common. However, it does happen, especially among people with some rare diseases. People with the following diseases are at risk of vitamin E deficiency:
Are you getting enough vitamin E? The recommended amount for adults is 15 milligrams of vitamin E every day. Lactating women need a bit more to compensate for what goes into their breast milk - their recommended dose is 19 milligrams daily.
For those who are not getting enough vitamin E, here are some signs that you should rethink your diet or supplements:
As mentioned, vitamin E is mostly known as the body’s main antioxidant. When there is vitamin E deficiency, it will likely result in oxidative stress which often leads to muscle weakness.
When you have muscle weakness, you don’t have enough strength. You may notice that you have a hard time carrying things and get tired easily.
Zero to low levels of vitamin E may cause coordination problems. You may have a hard time moving properly which often results in jerky motions. You may also experience difficulty walking due to a lack of coordinated movement, a condition that’s known as ataxia.
The central nervous system is prone to damage by free radicals which makes vitamin E important for a functioning brain, spinal cord, and nerves. A lack of this essential nutrient can cause numbness or tingling sensations in the limbs, hands, and fingers.
Some studies have linked vision impairment to a lack of vitamin E although more research is necessary. The eye is believed to be vulnerable to damage because of oxidative stress. It thus makes sense that vitamin E protects the eyes from free radicals and damage.
Vitamin E helps keep the immune system strong, protecting the body from viruses and bacteria. Deficiency of the nutrient will result in various illnesses such as colds, infections, fatigue, and frequent stomach aches. Older adults are even more susceptible to having compromised immune systems.
Your body does not produce vitamin E. There are only two ways you can get it: through food and supplements. Since vitamin E is not as common as vitamins C and B, supplements are often necessary. However, you may not need a standalone pill since many multivitamins have vitamin E in their formulations.
Here are some tips to avoid vitamin E deficiency:
Instead of using olive oil or canola oil for cooking, use safflower, sunflower, or soybean oil. Olive and canola are healthy but to reach your recommended daily vitamin E intake, safflower, sunflower, and soybean are great options. They have a high smoke point which means they’re ideal for high-heat cooking. They can also be used for roasting and baking.
Chips are delicious and people enjoy snacking on them because of the salt and fat. Those are two ingredients you can also get from almonds and peanuts.
Peanuts and almonds provide the same satisfaction but are better sources of nutrients like vitamin E. To make them even healthier, opt for plain and dry-roasted products.
It’s a given that fruits and vegetables should be part of your daily diet. To achieve your recommended vitamin E intake, it’s best to include asparagus, avocado, beet, collard greens, mango, pumpkin, red bell pepper, and spinach in your diet. These food items are also rich in other vitamins.
Vitamin E supplements come in different forms, including gel capsules and tablets. But because high levels of vitamin E can have a negative impact on your health, taking a stand-alone or high-dose (above 540 mg (800 IU)) vitamin E supplement should be done only with the recommendation and monitoring of a certified healthcare professional.
Alternatively, most multivitamins provide a lower, safer amount like this vegan-friendly beverage mix.
Vitamin E is important for your brain, central nervous system, vision, and immune system. It is best known for its antioxidant properties that fight off free radicals and support health.
Always find ways to incorporate vitamin E into your daily diet. It is easily found in some fruits, vegetables, oil, and snack items. If those aren’t enough, be sure to add a whole food based multivitamin to your daily regimen.
]]>With so many people suffering from migraines every day, can something as simple as magnesium actually provide relief?
]]>With so many people suffering from migraines every day, can something as simple as magnesium actually provide relief?
Magnesium is a mineral naturally found in the human body. It has been the subject of much speculation and study as a potential, risk-free treatment for headaches and migraines.
A migraine is a more serious headache that is known for the intense and throbbing pain that is usually experienced on one side of the head or around the eyes. It is typically accompanied by one or more additional symptoms like nausea, vomiting, and sensitivity to sound and light. The pain can last for 4 to 72 hours and can become worse with time. While some people only suffer migraines periodically, many get attacks often. It’s possible for them to recur several times each week.
Not everyone experiences the same type of migraine and pain though. Here are the 3 most common types of migraines:
Often called "common migraine" or "episodic migraine," a migraine without aura is the most common type of migraine. It occurs without any warning signs and an individual must have at least five attacks per year to be diagnosed with migraine without aura.
Around 1 in every 3 people who get migraines experience an “aura” or a warning sign just before the attack starts. Auras often affect one's sight. Many sufferers report seeing blind spots or flashing lights. Aura can sometimes include loss of the ability to speak, tingling or numbness, and motor problems.
Some people experience migraine symptoms like aura, nausea, and sensitivity to light or sound without the typical headache. This is called acephalgic migraine or a silent migraine. Silent migraines are more common in those over 50 and are occasionally misdiagnosed as a stroke.
It is still unclear what causes migraines as there are many factors that can trigger them. According to some studies, low levels of serotonin (a neurotransmitter that helps control mood and facilitates communication with nerve cells) can cause blood vessels to swell and lead to migraines.
There is also research that suggests that migraines can be inherited. It is estimated that a person's risk of experiencing a migraine is 50% if one parent suffers from it and 75% if both parents have it.
A migraine is also more frequent among women compared to males and is often linked to hormonal changes.
A headache is a pain or discomfort felt around the head, neck, or around the face. It can be caused by different factors such as an injury, an illness, or an infection. Unlike migraines, the pain is restricted to the head.
On the other hand, a migraine is thought to be a neurovascular disorder that can affect other areas of the body aside from the head. These areas include the heart, eyes, and digestive system. A headache is one of its symptoms but not all headaches develop into migraines.
Magnesium is an important mineral that plays a role in over 300 enzyme reactions throughout the human body. Its many functions include helping with muscle and nerve function, maintaining healthy blood sugar and blood pressure, synthesis of protein and DNA, and supporting the immune system.
Studies have shown that magnesium is also effective at reducing the occurrence of migraines and the intensity of their pain.
Magnesium is naturally present in a variety of foods like whole grains, nuts, seeds, legumes, and several fruits and vegetables. It is also available as a supplement and an ingredient in antacids and laxatives.
What’s the connection between magnesium and migraines? Studies show that people with migraines have lower magnesium levels compared to those who don’t get them. A drop in magnesium levels is believed to result in the constriction of the brain's blood arteries which may potentially contribute to migraines.
Oral magnesium or supplements have been found helpful in reducing migraines’ severity and frequency. It is believed that magnesium blocks the brain signals that result in aura while preventing chemicals that cause pain.
A study in 2021 also demonstrated that magnesium is as effective as valproate sodium in reducing migraine episodes without adverse effects. In addition, taking daily magnesium supplements is helpful for preventing menstrual-related migraines.
Magnesium is a non-prescription supplement that is available over the counter in tablet, powder, and capsule form. However, due to its increased magnesium content, it is less soluble and has a poor absorption rate. In severe cases, a doctor could administer magnesium sulfate intravenously instead.
Because of its bitter flavor, most people prefer to take magnesium oxide with a glass of citrus juice. A beverage mix like Ionic-Fizz™ Magnesium Plus™ is an easy way to increase your magnesium intake. When the Magnesium Plus™ is mixed with water a chemical reaction occurs making the magnesium 100% pre-digested in the glass. Because of this, your body will be able to absorb more magnesium.
You can also increase magnesium consumption by eating food rich in the mineral, like:
Magnesium is considered a risk-free treatment for migraines because of how abundant it is in the body and how few side-effects there are.
However, taking too much magnesium can cause adverse effects such as:
If you are taking antibiotics such as aminoglycosides, you may need to look for a different solution. Antibiotics and magnesium combined can cause muscular weakness and other issues as well as interfere with absorption.
Magnesium supplementation can lower blood pressure as well. Patients with high blood pressure who are on blood pressure medication may develop hypotension if they take magnesium.
Before taking any magnesium supplements, it is recommended that you consult with your doctor to guarantee your safety.
If you're a migraine sufferer, it may be time to take a closer look at magnesium. The mineral may provide you relief from excruciating pain. Consume it through food or take supplements like Ionic-Fizz™ Magnesium Plus™ to increase your magnesium levels and combat migraines.
If your migraine attacks are becoming too frequent and severe, get medical attention right away.
]]>But when you have a desk job that requires you to spend at least eight hours a day sitting down, that’s easier said than done. Sitting for extended periods has many dangers so here are twelve ways to help you stay active when your daily routine restricts regular movement.
]]>But when you have a desk job that requires you to spend at least eight hours a day sitting down, that’s easier said than done. Sitting for extended periods has many dangers so here are twelve ways to help you stay active when your daily routine restricts regular movement.
If you’re motivated to stay active but find it difficult to do so because of work commitments, setting alarms for breaks can help.
You can set an alarm to go off for every 60 minutes of work and schedule easy exercises that take 2 to 3 minutes. If you don’t have enough space or privacy to do jumping jacks and other rigorous exercises, you can take a walk around the office.
If you’re frequently on calls with colleagues and clients, this is the best solution for you. You can even decide to take a walk in the garden or pace in your office if the call allows.
Rotating between sitting and standing is great exercise. It doesn’t require you to move or leave your desk, so your time spent at work isn’t compromised.
A standing desk also allows you to change your posture often enough so you can prevent pain and fatigue at the end of the day.
Plus, standing burns more calories than sitting.
For those who can’t switch to a standing desk, an exercise ball can do the trick.
Its bouncy design requires you to engage your muscles to stay balanced. This is better than keeping your muscles and body frozen in one position all day!
Here’s one way to get active from the comfort of your bed — stretching exercises!
You can do them in the morning or before hitting the sack at night. Even better, you’ll get more restful sleep and enjoy more energy during the day.
Whether you’re working from home or commuting to the office, lunchtime is a given. And it’s your best opportunity to get active.
Instead of sitting at your desk, consider taking your lunch at an outdoor garden, park, rooftop terrace, patio, or other any other place that requires a short walk.
This habit will allow you to stretch your muscles and get a little exercise without too much additional effort. The fresh air and natural sights are also a refreshing and energizing change for your body and mental state.
Find it difficult to get out of the house when the temperature drops?
Here are some tips for staying active indoors during winter.
This is a great way to stay active if you commute to the office daily. Alternate between walking and biking to work to burn some calories and get more movement in.
If your workplace is too far to walk or bike, try taking the stairs instead of the elevator. Even if you only do it once a day, this small change can make a huge difference.
Another idea is to park further away from your office so you can get some steps in before and after work.
How about a two-for-one? Doing chores can be quite the calorie burner. Tasks like mopping, vacuuming, and gardening can get you breathing harder and your heart beating faster.
At the workplace, you can try rearranging your desk which can be a workout in itself.
You’re not only making your environment more conducive for work but you’re also getting good exercise!
Love a good binge-watching session? Then this is the perfect tip for you.
There are many exercises you can do without leaving your living room. You can try combining your TV time with sit-ups, push-ups, jumping jacks, planks, squats, lunges, and many more.
Plus, you can catch up on your favorite TV shows as you work towards better health.
Finding time to work out at the end of the day or week can seem impossible. Many of us are stuck in traffic, preparing dinner, and taking care of other commitments. Even if you do make it to the gym after work, you’re probably too tired to exercise.
So why not squeeze in some physical activity in the morning?
Since you’re waking up after a full night’s sleep, you’ll feel more refreshed and rested than at the end of the day. And the energizing workout will set you up for the day ahead.
You can also schedule sessions with a friend or find a coach for accountability and to keep you on track.
If dancing and drinking is your way to beat workweek blues, then you’re on to something.
But we suggest you skip the drinks and hit the dance floor right away!
Dancing is one of the best activities for a myriad of reasons. An average person weighing 180 pounds can burn up to 206 calories in just 30 minutes of dancing.
You can even bust those moves with a quick dance session in your living room any time of day!
This one requires investing in an exercise bike but it’s absolutely worth it!
An under-desk bike is a brilliant way to get a serious workout even if you’re sitting most of the day. They’re designed to sit low so they fit under most desks, allowing you to burn calories while keeping yourself energized at work.
Plus, this type of exercise machine is light enough to move around easily. You can transfer it from your desk, in front of the TV, or under the kitchen counter so you can multitask.
If you’re working from home and are looking to buy a desk anyway, you can get a desk bike. These desks have built-in exercise bikes with adjustable heights so you can work and work out simultaneously.
By switching up old routines and making minor changes, it’s possible to make your current lifestyle more active. Whether your days are spent at home or in an office, we hope you can find a way to be more active with these tips.
Here’s to a healthier and more active year ahead!
]]>And the best part? You don't have to wait until you're diagnosised with heart disease to get started!
]]>You have to take care of your heart, and you have to start doing it now, or it’s going to be too late.” – Barbara Allen
In 2020, 697,000 people died of heart-related diseases in the United States alone. The number of mortalities only continues to go up as years pass. This is likely due to people being increasingly sedentary at work and at home. People also lead more unhealthy lifestyles as a result of technological advancements that are readily available to the masses.
This is why consciousness about heart health is strongly advocated to minimize the risk of a heart attack. Many people only make lifestyle changes when they have already been diagnosed with a heart condition, which is a relatively late intervention. Education and awareness can make a tremendous difference, especially if started early.
One of the easiest ways to support a healthy heart is by making sure you are getting enough of the nutrients that are essential for keeping heart disease at bay.
Vitamin D has long been associated with healthy skin, bone strength, and as an energy booster. But, it is also a good heart supplement. Studies show that many instances of chronic heart failure have a link to vitamin D deficiency. Additionally, low vitamin D levels can lead to a possible stroke, heart attack, or other medical condition. Other than the sun and supplementation, salmon, sardines, cod liver oil, eggs, and some mushrooms are some of the best foods to eat to up your daily intake of this amazing vitamin.
Magnesium is an element the body relies on to relax and regulate its systems and is necessary for a healthy heart. It supports healthy blood sugar levels, blood pressure, and nerve functions. It can also help support healthy palpitations. The best food sources for magnesium are whole grains and dark-green, leafy vegetables.
Studies show that these heart-healthy nutrients help blood vessels relax and dilate and therefore lower blood pressure. They have also been shown to increase the “good” cholesterol. Polyphenols can be found in berry fruits such as strawberries, blueberries, and raspberries.
Resveratrol is a substance that some studies have shown could be linked to a lower risk of inflammation and blood clotting, which can lower the risk of heart disease. It is found naturally in dark chocolate and red wine, although in low quantities, so taking it as a supplement is more efficient.
Omega-3 fatty acids can help reduce triglycerides, a type of fat in your blood. They also reduce the risk of developing an irregular heartbeat and can slow the buildup of plaque, which hardens and blocks your arteries. You can find omega-3 in wild salmon, flax seeds, chia seeds, and walnuts.
Folate is an essential nutrient for a healthy heart. It helps break down homocysteine, an amino acid that may damage the inner walls of arteries. This damage can increase the risk of a stroke or heart attack. Green leafy vegetables are a great source of folate, so be sure to include spinach, kale, and other green lettuce foods in your diet.
CoQ10 has been shown to improve symptoms of congestive heart failure and may help reduce blood pressure. It is a natural antioxidant and can be found in beef, soy oil, mackerel, and sardines.
Quercetin is a heart-healthy flavonoid that is rich in anti-inflammatory, blood clot-preventing properties. Be sure to add apples, onions, parsley, and sage to your diet to boost your intake and lower your risk of coronary heart disease and cardiovascular conditions.
Lycopene is a powerful antioxidant that can reduce the risk of heart problems. Studies have shown that it may help reduce blood pressure and cardiac inflammation, both of which can increase your chances of developing cardiovascular conditions. Great sources of lycopene are tomatoes, apricots, melons, grapes, and peaches.
There are many nutrients that can help support a healthy heart. These nutrients can be found in the foods you eat or by taking supplements like those found in our Heart Health Collection.
Be sure to see a doctor regularly to have your blood pressure and cholesterol levels checked, especially if you have a family history of heart disease. And always talk to your doctor before introducing supplements into your daily regimen.
]]>Multivitamins are a powerful tool that can be used to supplement even the healthiest of diets and ensure that you’re always getting the right nutrients every single day. Taking a multivitamin is one of the simplest and easiest ways that you can show your body the care that it needs.
]]>The answer (in most cases): Yes, you should be taking a multivitamin!
We all know just how important it is to eat a healthy and balanced diet -- but more often than not, those diets probably aren’t as nutrient-dense as your body really needs. Very often, a multivitamin can be the missing ingredient that you need to bridge that gap and get all of the nutrients your body needs to carry out its various functions that keep you healthy and happy. Here’s why you may absolutely benefit from adding a multivitamin to your daily regimen no matter how healthily you eat.
Multivitamins are dietary supplements that contain doses of a variety of essential and important nutrients that many people don’t get from food alone. Rather than taking multiple vitamin and mineral supplements, multivitamins combine all of these important nutrients into just one capsule or pill, which is then meant to be taken daily.
Some common vitamins and minerals you may find in a multivitamin include (but are definitely not limited to):
These nutrients play a variety of roles in your body, from supporting your immune system to promoting hormonal balance and everything in between.
In a perfect world, we’d be able to get all of our nutrition purely from the whole foods that we eat. Unfortunately, this is very rarely the case in real life, and nutrient deficiencies are more common than you might think. In fact, an analysis of the National Health and Nutrition Examination Survey (NHANES) found that about 31% of the US population is at risk of at least one vitamin deficiency or anemia.
In addition, not all nutrients are equally available to every kind of eater. For example, Vitamin B12 plays a variety of roles in your body from helping your cells make usable energy to forming important components necessary for healthy red blood cells. Unfortunately, B12 vitamins are not easily found in plant-based foods and are best sourced from meat, eggs, and dairy, which means that adequate B12 consumption can be hard for vegans and vegetarians.
In addition, some people may have a harder time absorbing certain nutrients from food and require higher dosages from supplements to ensure that their body gets enough nutrients to use. For example, your ability to absorb and utilize nutrients can decline with age, which means that older adults are more prone to nutrient deficiencies if they don’t also use dietary supplements.
Finally, some important nutrients can be hard to come by in food alone no matter what your current health and diet plans are. Take Vitamin D, aka the “sunshine vitamin.” Vitamin D is crucial for healthy bones and is also linked to your brain and immune system, while Vitamin D deficiencies have been found to be associated with brittle bones, weakened immunity, and even depression. But Vitamin D is found very rarely in natural foods, which means that people need to eat foods fortified with Vitamin D or take a multivitamin supplement to get enough of it. As a result, despite the fact that your body can actually synthesize this vitamin on its own when your skin is exposed to sunlight, Vitamin D deficiency is still one of the most common nutrient deficiencies not only in the United States, but throughout the whole world.
So, no matter how healthy and balanced your diet is, you could probably still use a multivitamin to make sure you’re getting all of the nutrients your body needs!
Taking a multivitamin fills in the gaps even if you are always careful to eat a healthy and nutritionally dense diet. You also don’t have to buy multiple bottles of different nutrients -- a single multivitamin with all of your target nutrients will often suffice.
Multivitamins may even help boost your protection against various chronic ailments. For example, a large study that followed 14,641 men over the course of ten years who were given either a multivitamin or a placebo found that the men who took the daily multivitamin had a modest but significant reduction in the risk of total cancer at the end of the observation period!
Finally, as long as you take care to choose the right vitamins for your health needs and dietary preferences, taking a multivitamin can help you bridge any nutritional gaps no matter what kind of eater you are. For example, a plant-based eater who might otherwise have a hard time getting enough B vitamins in their diet can take a plant-based whole-food multivitamin instead, which allows them to get those necessary nutrients without compromising.
If you’re looking for the best whole food multivitamins for a variety of needs, check out our multivitamins. Not only do these whole food multivitamins contain the vitamins and minerals that your body needs to function at its fullest, but they are also a fantastic source of phytochemicals, which are the plant-based nutrients that make fruits, vegetables, and herbs such an important part of a balanced diet.
Pure Essence multivitamins come in several different options that you can choose from based on your specific needs, including:
Need help finding the perfect multi for you? Take our 2-minute quiz for a personalized recommendation.
Multivitamins are a powerful tool that can be used to supplement even the healthiest of diets and ensure that you’re always getting the right nutrients every single day. Taking a multivitamin is one of the simplest and easiest ways that you can show your body the care that it needs.
]]>Evidence has shown that eleuthero began being used in alternative and traditional medicines as an herbal remedy some 2,000 years ago.
]]>Evidence has shown that eleuthero began being used in alternative and traditional medicines as an herbal remedy some 2,000 years ago.
This Asian herb has many benefits. Some are backed by clinical evidence while others are the subject of ongoing studies.
Eleuthero is a natural stimulant so it may help increase blood circulation and heart rate. Therefore, it is beneficial to people with low blood pressure or hypotension (a blood pressure reading of 90/60 millimeters of mercury or less).
Since eleuthero increases blood circulation by increasing blood flow to the brain, it can aid in memory and concentration. An experiment on mice showed that oral administration of eleuthero extract enhanced recognition memory. This makes eleuthero ideal for students and professionals who need to elevate their performance.
As a stimulant, eleuthero can help muscles and the rest of the body endure intense physical activities. According to one male-focused study, consuming eleuthero supplements increased the subjects’ endurance time by 23%. The supplement also resulted in elevated cardiovascular function and altered metabolism for sparing glycogen.
A strong immune system helps a person fight off pathogens, viruses, and bacteria. Traditionally, people who have access to eleuthero plants take them in tincture form to boost their immune systems. It is still used to this day for this purpose, however, eleuthero is mostly ingested in pill or tea form.
Related to its immune-boosting features, eleuthero also improves lymphatic function. The lymphatic system helps maintain fluid balance in the body. In essence, eleuthero may help reduce edema or swelling due to the buildup of fluid.
In Korea, eleuthero is a popular tonic herb because of its muscle and bone-strengthening benefits. This perk is backed by an animal study that hinted at eleuthero’s effectiveness against osteoporosis in rats.
Eleuthero is considered an adaptogen (a plant or mushroom that helps the body cope with fatigue). It brings balance to the body by helping it manage physical and mental stress.
Extracts of eleuthero and eleutherosides are known to bind to estrogen receptor sites. Therefore, eleuthero extract may help reduce estrogen withdrawal in menopausal women.
While further studies are needed, some research suggests that eleuthero has some anti-cancer or anti-tumor properties. A study noted that Siberian ginseng “displays immune-stimulant and anti-cancer properties. These may affect tumor growth and provide an anti-fatigue effect for cancer patients, in particular for those suffering from lung cancer.”
Eleuthero can be taken in different forms. Some take it as a tincture where an extract from the plant is mixed with a solvent. Some also drink it as tea. Others store it as bulk herb and take bits and pieces when needed. But the most popular way of taking eleuthero is through supplements either in capsule or tablet form.
We use eleuthero in several of our formulas, including:
Eleuthero has been used for thousands of years and has several health benefits. Like all supplements, you should talk to your doctor before taking it to see if eleuthero is right for you. Be sure to follow the recommended dosage and you should be able to enjoy this amazing herb’s all-natural, subtle health improvements for yourself.
]]>To prevent possible heart problems, here are five simple steps to a healthier heart.
]]>When the heart doesn’t get the care it needs, the lining of the arteries will develop problems resulting in plaque formation that blocks blood flow. This is how a heart attack happens.
In the U.S. alone, a person has a heart attack every 40 seconds, according to the Centers for Disease Control and Prevention (CDC). Heart disease is also the leading cause of death among Americans.
Take a look at these other staggering figures from the CDC:
To prevent possible heart problems, here are five simple steps to a healthier heart:
Keeping the heart healthy is not difficult. Eating a heart-healthy diet will do wonders for its wellness for years to come.
According to health experts, the proportion of the nutrients you consume is just as important as the types of food you eat.
Here are some healthy heart diet tips:
Going on a heart-healthy diet doesn’t mean you should never eat unhealthy food products like burgers and fries ever again. You just need to minimize the intake of junk and fatty food because they contain bad cholesterol that could clog up your arteries.
Many people are allergic to the word exercise, so let’s just say you need to “stay active.” Physical activity is one of the best ways to maintain a healthy heart.
Regular trips to the gym are ideal because you can work with an experienced trainer. They can create a program for you, which may include weight loss and body toning workouts to keep your heart healthy.
However, the gym is not the only way to be more active. Even simple walks around your neighborhood or taking the stairs at work will do wonders for your health. Bike rides to the park and playing fetch with your dog are great activities, too. Regular movement will do wonders for your health, especially your heart and lungs.
If you are working remotely, take a break in the middle of the day and walk or jog to the nearest park. Regular doses of fresh air will also have a positive impact on your health and your brain.
Experts recommend at least seven hours of sleep for adults. However, many people have trouble getting enough sleep.
According to the Sleep Foundation, sleep deprivation increases a person’s risk of a heart attack. Studies have shown that those who get less than six hours of sleep have a 20% higher chance of heart attack.
Sleeping involves a cycle of NREM (non-rapid eye movement) sleep, which slows down the heart and allows recovery from a day’s work, and REM sleep, which involves heightened activity. When a person sleeps less than the recommended time, the balance of NREM and REM is skewed, increasing the risk of a heart attack.
Incidentally, two of the best natural remedies for sleeping better are a healthy diet and exercise. If those don’t work, consult your primary physician or a sleep doctor for possible remedies.
Cigarette smoke increases the risk of heart disease, whether you are the one smoking or constantly exposed to second-hand smoke. The CDC stated that those exposed to second-hand smoke have a 25% to 30% higher risk of developing coronary heart disease.
Secondhand smoke interferes with the normal function of the heart, blood, and vascular systems, hence, the increased risk of a heart attack. Even brief exposure can cause platelets to become thicker, which could lead to a blood clot or damage the linings of the blood vessels.
Dietary supplements contain nutrients that a regular diet cannot provide. For example, we have a collection of heart-healthy supplements to complement a healthy diet and improve cardiovascular health.
Some healthy heart supplements to include in your daily regimen are:
For years omega-3s have been recommended by the American Heart Association to help improve heart health and lower the risk of cardiovascular diseases. Research suggests that omega-3 fatty acids can decrease the risk for arrhythmias, decrease triglyceride levels, slightly lower blood pressure, and slow the build-up of plaque in the arteries.
While it is better known for its role in developing strong bones, it also has a hand in keeping the heart healthy. Some studies have shown that those at risk of heart attack have low blood levels of vitamin D.
Folate, also known as vitamin B9 or folic acid, is found in various foods. Studies have shown that folic acid therapy significantly decreases the risk of stroke in cardiovascular patients.
Magnesium is a mineral that keeps the heart rhythm stable. Many studies have shown that magnesium supplements lower high blood pressure, which is among the risk factors for heart disease.
Potassium is an electrolyte that helps regulate the heartbeat – it helps keep pace by controlling the electrical signals sent to the myocardium. Too much or too little potassium can cause irregular beats. Potassium also offsets sodium and can help blood vessels relax, prevent the build-up of calcium in the arteries, and reduce blood pressure.
Mushrooms are rich in vitamins and minerals. They are also linked with better heart health—positive studies have shown that mushroom consumption leads to favorable lipid profiles and the reduction of blood pressure.
A healthy lifestyle is the key to a healthy heart. It’s not even that difficult – you just need a more heart-healthy diet, to stay active, get enough sleep, avoid smoking and smokers, and take heart-healthy supplements.
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These dietary staples (which, fun fact, are fruits, not vegetables) are chock-full of healthy nutrients — and as it turns out, eating them consistently and getting those nutrients on a daily basis can translate to a world of health benefits. Here’s everything you need to know about the fruit of the avocado tree, and why you should definitely be adding more of them to your diet.
When you think of avocados, you probably think of an indulgent fruit that’s chock-full of dietary fat and has plenty of delicious flavor and texture to boot. But when you look closer at the nutrition facts, avocados are also incredibly nutrient-dense, and those nutrients can all add up to a valuable food staple for all your health needs.
It might sound a little counterintuitive, but all those healthy fats in avocados actually make it a great food for supporting healthy hearts!
Avocado is a great source of oleic acid, a healthy monounsaturated fat that has been linked to cardiovascular protective benefits like lower cholesterol levels (in fact, oleic acid is one of the main nutrients that make foods like olive oil so good for your heart). What’s more: a study published by the Journal of the American Heart Association found evidence that people who eat more avocados per week had a lower risk of cardiovascular disease and coronary heart disease compared to those who ate fewer!
Another major avocado benefit is that it is a great source of dietary fiber, which does wonders for your digestive system. Fiber is an indigestible starch that your body can’t digest and break down like other nutrients, so it instead passes through your digestive system and promotes healthy, regular gastrointestinal movement. Unfortunately, many Americans don’t get enough fiber from their diet — but eating avocados more regularly can help.
One medium avocado provides almost 10 grams of fiber, which is a fairly significant amount considering that the recommended intake of fiber is 25 grams for women and 38 grams for men. Avocado fiber contains both soluble and insoluble fibers, and both of these fibers can help keep your digestive system regular. Soluble fiber is also great for your heart health since it can help promote healthy cholesterol levels and blood sugar.
In addition, scientists have also found that eating avocados regularly can support your gut microbiome, which is the “good” bacteria that live in your gut! The study had 163 adults divided into two groups. Each group received a meal replacement, but one group also had an avocado with their replacement meal while the other group did not. The researchers found that the group who ate an avocado every day showed greater microbial diversity and abundance of gut-healthy microbes!
This is especially important because a healthy gut microbiome has been linked to your immune system. In fact, there’s evidence that the bacteria in your gut play roles in various health benefits throughout your body, from your gastrointestinal system to protection from chronic conditions like obesity, diabetes cardiovascular disease, and even depression.
Last but certainly not least, avocados are packed with antioxidants and nutrients that are necessary for your eye health.
For example, avocados are a great source of lutein, an antioxidant that has anti-inflammatory properties that have been linked to better vision health. Lutein works by protecting your eyes from oxidative damage, which has been linked to a variety of eye diseases like cataracts, ocular inflammation, and age-related macular degeneration.
In addition, avocados are a great source of Vitamin E, a fat-soluble vitamin that also acts as a powerful antioxidant that supports healthy eyes especially as you age.
In addition to the fiber, healthy fats, and antioxidants, there are also plenty of other nutrients that can be found in every serving of avocado, including:
So, there are tons of good reasons to add more avocados to your diet. Luckily, rich and creamy avocados go well with virtually everything, which means there’s an awesome recipe out there for you whether you’re craving sweet or savory.
Some ideas for adding more avocados into your daily eating plan:
Helpful hint: a recommended serving of avocado is only about ⅓ of an avocado, or about 50 grams, especially since they are fairly high in calories and dietary fat. So, if you’re only eating a third of an avocado at a time, you can either toss it in the freezer to keep it fresh or brush on some lemon juice, lime juice, or olive oil onto the cut side to prevent it from browning while it’s in the fridge.
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Avocados are more than just a delicious, creamy side to your meal: they’re also among some of the most nutritious foods that you can add to your diet! So, you don’t have to feel guilty for treating yourself to that extra serving of guac the next time you order a burrito bowl — it’s a worthwhile investment for your heart, digestive health, and eyes.
]]>But the truth is, your body has a natural detox system and with the right nutrients, you can enhance its performance. This nutrient-rich detox smoothie uses powerful superfoods to help cleanse and detox your body naturally – and it tastes delicious!
]]>But the truth is, your body has a natural detox system and with the right nutrients, you can enhance its performance. This nutrient-rich detox smoothie uses powerful superfoods to help cleanse and detox your body naturally – and it tastes delicious!
P.S. Be sure to save this recipe – it’s the perfect pick-me-up after heavy eating during the holiday season.
It wouldn’t be a Pure Essence smoothie recipe without a scoop or two of our renowned Ionic-Fizz™ Magnesium Plus™; after all, it’s a quick and easy way to add extra nutrition to your smoothie. But more than that, magnesium is rich in antioxidants and provides potent anti-inflammatory benefits. It’s not only essential for maintaining good health but also for the removal of toxic substances and heavy metals from the body.*
Pineapples are a natural choice to include in a detox smoothie; not only are they rich in antioxidants and phytochemicals that support your intrinsic detox system – the liver, but they’re also a great source of the natural digestive enzyme, bromelain.
Bromelain is a protease-type enzyme, meaning it breaks down proteins (it’s why pineapple juice is a good meat tenderizer). As part of this process, the proteins release amino acids which are necessary for your body’s detoxification process.
A key benefit of fiber is that it helps your body eliminate toxins and waste. Not only does it normalize your bowel movements, but it also binds to toxins and helps move them through your system.
While it might not literally be on the ingredient list, spinach, red beets, apples, strawberries, pineapple, and avocado are all fantastic sources of fiber.
You’ve probably read that lemon water is a great way to help your system detox, however, this actually works best when combined with fiber because it helps your body flush out those fiber-bound toxins. Otherwise, lemons are rich in antioxidants, phytonutrients, and vitamin C, which aid digestion and support your liver.
Cayenne is rich in vitamin A, antioxidants, and other phytochemicals, including flavonoids and carotenoids, which boost digestion and support several crucial body systems. And like many spicy peppers, it contains capsaicin, which can rev up your metabolism and help break down fats. Capsaicin can also help stimulate circulation, regulate blood sugar, and eliminate acidity, which can aid the digestive system in its removal of toxins and waste.
In a blender, add all ingredients, starting with the liquids.
Blend on high until creamy and smooth, scraping down sides as needed.
Enjoy fresh or refrigerate leftovers for 3 days.
But living a healthy, holistic life doesn’t have to be another task on your to-do list that you have to cross off. It’s possible to choose a healthy life without completely overhauling your lifestyle. Here are seven simple ways to help you harness the benefits of a holistic lifestyle.
One of the most popular but crucial health awareness tips is to eat brightly-colored foods like fruits and vegetables. Colorful foods are antioxidant-rich which helps combat free radicals in our bodies that damage our cells.
They also have other essential nutrients like fiber, folate, potassium, magnesium, manganese, vitamin A, vitamin C, vitamin K1, and so on. And are packed with phytochemicals. This makes them amazing for our health and well-being.
These foods also make for a more appealing meal, helping you derive more enjoyment from your food. Here are a few colors you should add to your diet:
You may add all the fruits and vegetables you want to your diet. But if you still reach for unhealthy snacks in the afternoon or evening, it can derail your attempts at eating healthy and reduce the benefits of your healthy lifestyle activities.
To fight cravings, stock your pantry or office desk drawer with plenty of healthy snacks. Some fantastic choices include seeds, nuts, or even a small portion of dark chocolate. Make sure to carry these snacks with you on the go to prevent you from reaching for sugar-laden snacks and other unhealthy food.
Another way you can live holistically is to practice mindful eating every day. It is a powerful tool that helps you eat healthier by paying attention to what and why you’re eating and how fast you eat.
If you’re not convinced, science can back these claims up. Research shows that mindful eating is an excellent way to lose weight and stay healthy.
If you’re looking for ways to eat more mindfully, here are a few simple tips you can follow:
While we’re on the topic of mindful eating, make sure to sit down while you eat. Eating while walking can hamper one’s ability to process hunger signals. It can make you eat more food and calories. In contrast, sitting down while eating lets you eat more mindfully and consume less food overall.
Many people around the world find it difficult to make time for exercise. But following a regular exercise regimen is key to a healthy lifestyle. In fact, many studies show a clear link between a lack of exercise and poor physical and mental health.
Fortunately, there are plenty of ways you can incorporate exercise into your daily routine even if you have a hectic schedule. Walk during your lunch and breaks to enjoy a short, quick, and simple workout. You can also get your colleagues to walk with you. This will help you stick to your habit while helping them get a little exercise too.
Another way to fit exercise into your day is by taking the stairs. You may even get to the point where you challenge yourself to reach a certain floor before people who took the elevator get there.
One of the most important dos and don’ts for a healthy life is to get quality sleep every day. Modern lifestyles are ruled by work and technology. This makes it difficult to switch our minds off at night which can affect our sleep routines.
If you want to sleep better for your health, avoid technology for about an hour before bed. Electronic devices like your phone, laptop, and computer emit blue light which keeps you awake for longer and disrupts your sleep schedule. Shutting off all electronics an hour before bedtime helps you sleep better which in turn leads to better health.
Also, make sure to have a set bedtime every night — even on weekends. A regular sleep schedule trains your biological clock to fall asleep quickly at a specific time.
All of us deal with stress every day from different sources like work, domestic chores, and so on. This can take a major toll on our health and make us susceptible to various physical and mental health illnesses.
Mindful meditation is a scientifically proven way to reduce stress and boost overall health. Schedule some quiet time for yourself daily and check in with your thoughts, feelings, and emotions. Over time, you will learn to quiet the mental chatter and become more peaceful, calmer, more focused, and healthier.
Many people across the globe are unable to meet their nutritional needs through their diets alone even when they eat healthily. Multivitamin supplements are an efficient and convenient way to consume the right amount of nutrients every day. Your supplements should include multiple vitamins and other vital nutrients that your body needs daily.
If you’re looking for the best supplements on the market, check out our wide range of multivitamins. These multi's contain vitamins, minerals, carotenoids, bioflavonoids, enzymes, trace elements, co-nutrients, immune factors, and phytochemicals that help you stay healthy with minimal effort.*
A clean diet, exercise, good sleep, mindfulness, and multivitamin supplements are the pillars of a healthy and holistic life. Incorporate them into your daily routine to enjoy optimal health and well-being.
]]>Sleep. The thing that young ones fight, old ones crave, and we all need plenty of. In fact, we’ll spend about a third of our life sleeping! However, getting a good night’s sleep is easier said than done, and chronic sleep shortage can result in much more than a bit of brain fog and grogginess.
]]>Sleep. The thing that young ones fight, old ones crave, and we all need plenty of. In fact, we’ll spend about a third of our life sleeping! However, getting a good night’s sleep is easier said than done, and chronic sleep shortage can result in much more than a bit of brain fog and grogginess.
Here is a basic primer on sleep, and what can happen when you aren’t getting enough.
If you’re a busy individual who’s always pressed for time, those recommended eight hours of sleep might seem like time you could be doing something more productive. The truth, though, is that sleep is perhaps your most productive time, and rarely wasted.
Here are a few examples of how productive sleep can be:
When you sleep, your body releases hormones that serve vital health purposes. Among them is growth hormone, which helps repair muscle issue and keep you young. Insulin, ghrelin, and leptin are hormones that influence metabolism, digestion and body weight.
Your brain uses sleep time to grow new neural pathways that help you create memories and hone your concentration and focus the following day.
Certain immune cells work harder as you sleep, which helps fight off inflammatory responses and potential pathogens that could otherwise make you sick.
While each of us has slightly different sleep needs, typical recommendations for adults are at least seven hours of sleep every night. At least one-third of us don’t get that amount!
Sleep deprivation may look different for different people, but one thing is certain: when you’re chronically sleep-deprived, you can feel it, and both your body and mind can suffer serious consequences that worsen with time.
A night of poor sleep can lead to sleep deprivation effects like:
Impaired cognition. Perhaps the most obvious sign of a night of poor sleep is that groggy, unfocused feeling. Researchers believe that the lack of sleep can undermine the communication between your brain cells, which is why concentrating and remembering things after a night of tossing and turning is more difficult.
Increased hunger. Two of the hormones we mentioned include leptin and ghrelin. Because they influence your appetite, lack of sleep might make you hungrier during the day with cravings for high-calorie foods.
Mood swings: Sleep deprivation can adversely affect your mood the following day, leading to negative emotions like irritability, frustration, anger, and nervousness.
If you get further into longer-term sleep deprivation stages and poor sleep extends into weeks, months, or years, the consequences grow more severe. Long-term sleep deprivation symptoms include:
Unfortunately, these conditions can become a cycle when left unaddressed, with restless nights fueling bad days and vice versa.
By now, it should be clear that sleeping is much more than just a chance to tune out at the end of the day. In truth, it’s a necessity for good health! A good night’s sleep is a great remedy for muscle recovery, mental health, immune health, etc.
As with many things, getting that good night’s sleep is sometimes easier said than done. The good news is that it’s not impossible.
Some ideas for helping you get more sleep:
Lay off of the caffeine later in the day. Millions use caffeine to power through days and stay as alert and focused as possible following sleepless nights. Unfortunately, it can backfire if you’re using it later in the day; on average, it takes roughly 5 hours or more for the energetic effects to wear off, which can leave you awake and fuel the tossing and turning come bedtime. If this is the case for you, restrict your caffeine intake to the first half of the day.
Incorporate natural sleep aids into your routine. There are several natural sleep remedies you can use that may promote relaxation and sleep like melatonin and magnesium.
Try some sleep meditation practices or delve into the comfort of prayer. If you just can’t seem to get your brain to “shut off” at the end of the day, these practices can focus your “mindfulness” on something positive rather than the million other stressors that life can bring. Prayer is a great way to focus on thanksgiving and gratitude, which decreases the importance we assign to other stressors.
If you’re still struggling to get enough rest, read our article on how to get a more restful night's sleep. If you continue to suffer from chronic sleep deprivation and these methods don’t work, it might be time to chat with your doctor to figure out if there’s an underlying issue that’s stopping you from getting the sleep you need. You could be suffering from sleep apnea or related problems that lie beyond the scope of typical practices or supplements.
Sleep deprivation can have both acute and long-term consequences on your mental and physical health, and yet so many of us accept it as a way of life. Hopefully, now you know it doesn’t have to be!!!
]]>However, these emotional responses can often spiral into overwhelming feelings that can make them unmanageable. Here, we will delve into the differences between stress and anxiety as well as list their symptoms and solutions to help you understand how to deal with them better. Let’s dive in.
Stress is a natural bodily response to an external trigger such as a type of change, threat, or demand. This response can be physical, mental, or emotional and usually subsides once the situation has been dealt with.
All of us experience some degree of stress in our day-to-day lives. However, we respond differently to stressors with some of us responding more frequently or intensely than others.
Also, it is important to note that the cause of stress can be a single event or change or a build-up of many stressful situations. They can also be ongoing or one-time events.
The potential causes of stress include the following:
Stress is often perceived as harmful, but it can be both good and bad. Good stress, aka eustress, pumps your body with stress hormones like cortisol and adrenaline which pushes you to respond quickly. This motivates you to complete your tasks on time and focus on things that need your attention.
However, distress or bad stress affects you negatively and makes you feel low, upset, and lethargic. It is usually more severe than eustress and can lead to poor quality of life. When prolonged in the form of chronic stress, it can cause depression, pain, insomnia, digestive issues, changes in diet and weight, isolation, and even heart disease.
Anxiety is another emotional response that you may experience in the form of worry, nervousness, dread, or fear. You may feel anxious before an important presentation or test and worry that you won’t do well.
Stress and anxiety are generally linked as stressful situations or experiences often trigger anxiety. However, unlike stress, anxiety can arise as a reaction to stress or even without any external triggers.
Here are a few common causes of anxiety:
Anxiety becomes an issue that you need to deal with when it spirals out of control and impacts your life negatively.
High anxiety or an anxiety disorder can have similar effects as chronic stress: emotional distress and physical symptoms. It can prevent you from leading a normal life and make you lose interest in your work, daily routine, and social activities. It can even discourage you from trying new things.
Anxiety disorders are psychological conditions that are diagnosed only when anxiety symptoms become excessive and frequent to the point that it starts interfering with a person’s life. Here are the common types of anxiety disorders:
It includes excessive worry and nervousness about different events. It sometimes arises even when there are no external triggers.
A person with a phobia has a specific fear that triggers their anxiety which may result in avoidant behaviors. Agoraphobia, arachnophobia, and claustrophobia are common types of phobias.
Social anxiety disorder arises in social situations and interactions. It typically stems from an intense fear of being embarrassed, judged, or rejected by others.
A panic attack is a sudden and intense symptom of anxiety that usually lasts a few minutes. A panic disorder is a mental health condition where a person experiences panic attacks regularly. People with this disorder fear having another panic attack and avoid situations and places where they have had attacks.
Stress and anxiety have similar symptoms which include:
In addition to the above anxiety and stress symptoms, people with anxiety may also experience:
Sometimes, stress may lead to anxiety or compound existing feelings of anxiety. However, this is not true for everyone. Some people who are stressed out (even excessively) do not develop any anxiety attack symptoms.
Anxiety is more of a chronic stress response that arises easily but does not subside as easily. When our body remains in fight or flight mode for extended periods of time, it can lead to more complex reactions like diseases and poor quality of life.
Since stress arises from external factors, tackling issues head-on can be immensely helpful. If you’re experiencing chronic stress, there are many solutions for stress relief at your disposal. Many treatment strategies to reduce and manage stress also work for anxiety relief. If you’re looking for simple ways to reduce stress and anxiety, here they are:
People who experience chronic stress and anxiety disorders may also benefit from seeing a licensed mental health professional. The professional may do a stress test or an anxiety test to diagnose an individual’s condition. They will then decide on a treatment plan tailored for that person that often includes talk therapy and medication.
Learning to spot the symptoms and distinguish between anxiety and stress is important. Not only will this help you minimize the effect of stress on your anxiety (and thus help keep anxiety disorders at bay), but ultimately, it will improve your quality of life.
]]>For this purpose, some foods are better than others. While some foods help you feel better, there are others you should avoid for the time being.
Taking care of yourself when you have a terrible flu or fever can be tricky, especially when your mind and body are tired. Eating is probably the last thing you want to do.
But if you want to heal quickly, it’s best to eat regular meals, making sure you consume nutrient-rich food that’s easy on your stomach.
Here are some of the best foods to eat when you are feeling under the weather:
When you were younger, your mother or grandmother probably made chicken soup when you were sick. Chicken soup is loaded with everything you need, like proteins vitamins and minerals you need to recover quickly. It can also help with hydration, especially if you are vomiting or have diarrhea. Bone broth and vegetable soups are also helpful. So, even if you have to make them yourself, be sure to include these foods.
A great soft food to eat when sick is oatmeal. This simple dish will help you feel better and fuller, so you can rest peacefully for longer periods. This nutritious porridge is about as easy as cooking can get, so it’s great if you lack the energy for more complex dishes.
Oatmeal is rich in some of the best immune-boosting essentials, like copper, fiber, iron, protein, selenium, and zinc. Oatmeal also contains beta-glucan, which can help reduce inflammation in your gut and improve your overall appetite.
One of the best foods to eat when sick is yogurt, primarily for its high probiotic content. These good bacteria support your immune system and help you recover.
Studies have proven probiotics’ abilities to boost immunity. This makes yogurt an excellent food to support gut health, reduce inflammation, lower blood pressure, and even limit anxiety and stress—common emotions when you are sick. Just make sure to pick a yogurt that contains live and active cultures.
Another pantry staple you can eat when feeling ill is honey. It is especially beneficial if you have a cough or sore throat. It has antibacterial properties that help fight infection and boost your immune system.
You can mix honey with herbal tea to hydrate or soothe a sore throat. You can also add it as a sweetener to a bowl of yogurt or oatmeal.
Treat yourself by indulging in some avocados. Yes, this go-to topping for your breakfast toast can also help make you feel better, thanks to its generous amount of healthy fats, vitamins and minerals, and fiber.
Avocados are easy to consume because they are soft and relatively bland, and require little preparation. A few servings of avocados while you’re sick can reduce the inflammation in your body that contributes to your illness.
Understanding the worst foods to eat when sick is equally crucial because certain foods can make some symptoms worse—no one wants that. A little awareness of what food to avoid can make a big difference in your recovery:
Citrus-y foods like orange juice and a healthy tomato soup may seem good for you when you are sick. After all, they are rich in Vitamin C, which boosts your immune system. Still, it’s best to save these acidic foods for better and healthier days.
Too much acid in your diet may make you feel sicker, especially if you are experiencing stomach flu, vomiting, and nausea. They can also lead to a worse sore throat after bouts of throwing up. It’s best to stick to foods that are easy on your tummy.
When you are sick, you may be more inclined to eat junk food—not necessarily to keep the pain away, but to make you feel happy. Fight the urge! Foods with high saturated fats are hard to digest in the best of times, and even more so when you’re ill. These foods can make you feel upset your stomach and lead to bloating.
Scale back on dairy when you have the flu. Milk and cheese products tend to thicken phlegm, making it harder to expel. It can even lead to worse congestion.
It is imperative to keep hydrated when sick, but you should stick with unflavored and non-caffeinated drinks. Skip the coffee, energy drinks, alcohol, and soda because they can dehydrate your body and weaken your immune system. Water and non-caffeinated tea are the best hydration options when you’re sick.
Most comfort foods are loaded with sugar. Despite giving you a temporary dose of happiness, it is better to avoid candy, chocolate, and cookies altogether when you are not well. These sugary treats can further inflame your stomach and make your immune system work harder than it already is.
Being sick is not at all pleasant; don't make it worse by indulging in just any food you want to eat. It pays to be conscious of what you consume, as nutritious foods will help with recovery and make you feel better faster.
Give your body some much-needed TLC and eat the best foods you can find.
]]>It’s an easy to make recipe that gives your body an abundance of nutrients to help keep you healthy!
]]>This recipe includes our signature Pure Essence twist so that while you’re sipping away and feeling warm and happy, your entire body (right down to your cells) is also feeling loved.
It’s an easy to make recipe that gives your body an abundance of nutrients to help keep you healthy!
For starters, apple cider contains soluble fiber pectin, which may aid in reducing cholesterol. It’s also a good source of vitamin C and iron – a power duo for immune health. Vitamin C is essential for tissue repair and regeneration and supports the healthy functioning of the immune system and adrenal glands, both of which can be impaired by stress (including the physical stress of cold weather).
Secondly, the earthy spices – cinnamon, nutmeg, and clove, not only provide cider with its unique flavor but they also have amazing anti-inflammatory benefits. On top of that, cinnamon promotes good digestion and can moderate blood sugar levels in people with type 2 diabetes. Nutmeg can help stimulate cells to release insulin. And cloves provide the highest antioxidant power of all spices!
And lastly, our signature twist – Ionic-Fizz™ Magnesium Plus™. Ionic-Fizz™ Magnesium Plus™ provides 300 mg of easily digestible magnesium. Magnesium is involved in hundreds of functions in the body. Among countless other things, magnesium supports healthy stress response and sleep patterns, produce sustainable energy, healthy bones, and muscular relaxation.*
So sit back and relax this winter with a cozy beverage for you and your health.
Happy sipping!
Servings: about 4 cups
Fill the filter-lined basket of a coffee maker with the ground cinnamon, ground nutmeg, and whole cloves.
Prepare as you would coffee according to manufacturer's directions, but substitute cider for water.
Once the coffee maker has finished its cycle add Ionic-Fizz™ Magnesium Plus™ to the hot cider and stir.
Let sit and cool for 5 minutes before pouring. Garnish with cinnamon stick.
Here’s what you need to know about stress and your adrenal glands, the impact it can have on your gut, and what you can do to manage both your stress and gut health in a safe and healthy way.
]]>Stress is not always a bad thing; in fact, it’s one of our key survival instincts. Stress sets off a series of metabolic adaptations that lets us tap into the “fight or flight” response that has historically kept us alive in potentially dangerous situations. But while this immediate response can be lifesaving, extended or chronic stress can go on to make huge metabolic alterations and affect your gut for the worse.
Unfortunately, in today’s frantic, fast-paced lifestyle, many of us have become so accustomed to stress that it doesn’t even register that it’s not how your body is supposed to feel 24/7. This high level of chronic stress can have negative effects on various systems in your body including your gut health. But the good news here is that there are ways that you can mitigate that response and give your body better stress support.
Here’s what you need to know about stress and your adrenal glands, the impact it can have on your gut, and what you can do to manage both your stress and gut health in a safe and healthy way.
The connection between your stress and gut health comes primarily down to your hormones.
When you’re confronted with a stressful situation, your body releases a surge of hormones from your adrenal glands that are intended to give you quick, accessible energy in case you need to react (ie: make a quick getaway or fight off an attacker). One of these hormones is cortisol, which is sometimes aptly referred to as the “stress hormone.”
Unfortunately, while this abrupt increase in cortisol levels is a normal and instinctive reaction to stressful situations, it can sometimes go haywire and cause more harm than good when you’re chronically stressed.
For example, the excess of stress hormones can actually change your gut motility, or the rate at which your gastrointestinal system digests and moves food throughout your stomach and intestines. This may lead to the “nervous stomach” feeling you might deal with if you’re under immediate stress, and/or other symptoms of gastrointestinal distress like changes in bowel movements or stomach pain.
What’s worse, this stress response is also thought to have a negative impact on your gut microbiome, or the colonies of bacteria, viruses, and other microbes in your intestine that play roles in your metabolism and general health. Some studies have found that stress hormones can increase your gut barrier permeability, which may allow harmful bacteria to slip into your bloodstream from your gut (this is sometimes fittingly referred to as “leaky gut syndrome”). This also means that stress is implicated as a contributing factor to serious gut issues like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
To sum this all up: your levels of stress and gut health are intricately connected. Further, you may need stress support if you find that you’re constantly dealing with high levels of pressure from life’s daily demands and are concerned about your gut health.
Luckily, there are several ways that you can mitigate this excessive stress response, including taking certain herbs to relieve stress and anxiety. Also known as adaptogens, these medicinal herbs can help your body manage stress, gut health, and energy levels.
While the use of these herbs is rooted in centuries of traditional medicinal practices like Ayurveda and Traditional Chinese Medicine (TCM), more and more research is showing that they may have very real and promising effects on your adrenal health and hormones (and therefore, your health as a whole). One of the most promising effects that many adaptogens have is that they may help reduce your circulating cortisol levels and help keep your general stress response under control!
Some of the best herbs for stress relief include:
Ashwagandha - One of the most well-documented and best adaptogens for stress, ashwagandha is an Ayurvedic herb that has been used for centuries to help manage the stress response. Research has found that ashwagandha supplementation may lead to reductions in reported stress and better sleep quality in human subjects.
Rhodiola - Another popular natural herb in many adrenal stress supplements, Rhodiola rosea is an adaptogen with potential anti-stress, anti-inflammatory, and anti-aging
Holy Basil - Also known as tulsi, Holy Basil is another important Ayurvedic herb with hormone-balancing properties. Studies have found that this leafy herb may be useful in managing stress and even for countering metabolic stress from life’s many pressures.
Schisandra - The Schisandra fruit is perhaps best known for its potential uses for supporting your liver health since it is an extremely powerful antioxidant. In addition, this fruit is also an amazing adaptogen, and many animal studies have shown that it may be helpful for countering and overcoming chronic stress.
Eleuthero Root - The Eleuthero root, also known as Siberian ginseng, is an adaptogen that is often used for increasing endurance and improving memory.
Cordyceps - Cordyceps is a rare medicinal mushroom that has been widely used in TCM. It’s thought to have powerful nutraceutical and therapeutic potential for a variety of conditions.
If you’re looking for an adrenal stress supplement that contains these herbs for stress relief, consider AdrenalStability™. This adaptogen-rich supplement, which contains stress relief herbs like Ashwagandha, Rhodiola, Holy Basil, and Schisandra, is a natural option for when you’re dealing with adrenal fatigue, chronic stress, and low energy levels from the many stresses that you may face during the day.*
Your gut health and your stress response are more closely related than you might think. In many cases, managing an unhealthy gut may start by taking a look at your current stress levels and figuring out ways to manage that stress response in a healthy way. Luckily, you can find many herbs that reduce stress like Ashwagandha, Rhodiola, and Cordyceps to support your adrenal health and boost your gut health in the process.
]]>Here are signs that would indicate your Vitamin D levels could be too low.
]]>With outside-time slowly decreasing due to shorter and colder days, Vitamin D deficiency is a risk that many face. There are also other factors that could limit Vitamin D absorption, such as body fat and skin color. Here are signs that would indicate your Vitamin D levels could be too low.
Fatigue is often considered a normal part of life, especially for working adults. However, if you're feeling exhausted and sluggish all the time, it could be a sign that you're not getting enough vitamin D.
One study tested people with vitamin D deficiency that complained of fatigue. The test was to see if providing them with one dose of vitamin D, over a period of 30 days, could lead to improvements. According to the results, participants aged 20 to 50 years old reported a significant decline in fatigue.
Vitamin D deficiency has also been linked to fatigue in older people, according to a study with a sample of 480 persons.
It is hypothesized that low vitamin D levels affect mitochondrial activity, leading to tiredness. The mitochondria use oxygen to provide energy for many bodily functions, including the muscles. It may interfere with your ability to function, making it difficult for you to do even routine chores.
Osteomalacia, also known as bone pain, is a rare disorder that causes softening of bones and muscle weakness, usually resulting in bone deformities. This condition most often affects the hips, thighs, and shoulders. Osteomalacia can be caused by having low levels of vitamin D in your body.
To maintain proper bone mineralization, the body needs adequate amounts of calcium and phosphate. Vitamin D works with these substances to help keep bones healthy. Osteomalacia (which affects adults) and rickets (in children) result when the body lacks these vital nutrients.
According to studies, vitamin D deficiency is linked to an increased risk of depression. Moreover, postpartum depression- a type of depression that manifests within the first year of giving birth- has also been linked to it. It may even affect one’s sleep quality and cause anxiety. The relationship appears to be fueled by vitamin D's homeostatic, trophic, and immunomodulatory effects.
Vitamin D has been shown to affect immunological modulation and reduce the release of inflammatory molecules that regulate sleep. A study also indicates that low levels of Vitamin D was linked to patients with obstructive sleep apnea syndrome (OSAS).
Your mood is affected by the amount of sleep you get. People who don't get enough sleep can become irritable and stressed. Chronic insomnia- a condition in which people have trouble falling asleep for at least three nights a week for a period of three months or longer- has also been linked to an increased risk of developing anxiety or depression.
A high level of vitamin D in your body makes your immune system stronger and better able to fight off infections. A weakened or compromised immune system is less able to fight off viruses, bacteria, and other germs that cause diseases such as colds or the flu.
Vitamin D helps regulate the immune systems reaction by influencing the development of dendritic cells and their ability to activate T cells. T cells aid the immune system in fighting off infections in healthy persons. A lack of vitamin D has long been considered a major risk factor for the onset of a variety of autoimmune disorders.
Muscle pain and achiness are some of the classic signs of vitamin D deficiency. Vitamin D, which is often associated with your bones and teeth, may also play a role in pain signaling. One reason for this is that vitamin D receptors are found on nerve cells called nociceptors.
A study shows that supplementing with vitamin D can help with muscle recovery by reducing inflammation or pain. In another study, supplementing with oral vitamin D led to a considerable reduction in pain intensity by an average of 57% in children with vitamin D insufficiency and growing pains.
One of the most common signs of vitamin D deficiency is hair loss or alopecia, especially among females. Hair loss can occur for several reasons, but it's one of the most common symptoms associated with this condition.
Keratinocytes are skin cells responsible for metabolizing keratin, a protein found in hair, nails, and skin. A lack of vitamin D leads keratinocytes in the hair follicles to struggle with regulating hair growth and shedding resulting in excessive hair loss.
Vitamin D is found in foods like eggs, fatty fish, and cheese. It can also be made by the body when exposed to sunlight.
Certain medical conditions can cause vitamin D deficiency such as being overweight or obese and having conditions that affect nutrient absorption like liver problems, kidney disease, Crohn’s disease, or celiac disease.
Additionally, some lifestyles may also cause a lack of vitamin D such as working night shifts, working from home, and staying indoors. Other factors that are harder to control such as living in regions where there is little sunlight or having dark skin may also affect vitamin D absorption.
If you're concerned that you aren't getting enough vitamin D, talk to your doctor about whether a supplement might be right for you. Over-the-counter vitamin D supplements like our Vitamin-D 5000 IU are available and are an easy way to ensure you are getting enough vitamin D.
Sometimes making lifestyle changes and eating a balanced diet can help you get enough vitamin D. Increase your levels by consuming foods high in vitamin D such as:
If possible, go outside every day for at least 10-20 minutes of unfiltered sun exposure on your face, arms, and hands. It is better to go outside around noon, especially in the summer. The sun's UV rays are strongest at midday, so you don’t need to spend as much time in the sun to reach your vitamin D goal (but be sure not to overdo it and risk sunburn). Research also shows that midday is when the body’s vitamin D production is at its peak.
Ultimately, the best way to know if you are getting enough vitamin D is to get tested by your doctor. This way, you will be able to assess how much vitamin D you need and take action as needed to keep your levels in a healthy range.
You can also take steps in making lifestyle changes to ensure that you are getting the proper amount of vitamin D in your system. Otherwise, you risk experiencing flu-like symptoms, fatigue, and depression due to its deficiency.
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