A Few Notes
Supplements and multivitamins have broad support from the medical community for almost every adult. Determining a supplement and vitamin regimen for you should take into account any issues that you are currently having, and account for your current dietary intake. When you look at your overall consumption, you can easily identify deficiencies and areas where a boost could have a positive effect on your health and wellbeing.
There are a variety of different manufacturers selling supplements and multivitamins. This does not mean that all supplements are created equally. Many supplements use lower quality ingredients or do not contain their stated ingredients. For this reason, it is essential to choose a highly trusted manufacturer. Quality supplements often cost slightly more than other choices, but you are better off to ensure that you are getting a good product.
Identify Your Need
Before you start looking into the types of supplements you should be taking, it is important to look at your current situation and where you would like to be in an ideal setting. This means taking a careful and thorough evaluation of your total health.
Many people taking supplements use them to aid their diet to fill their dietary needs. Others may suffer from a chronic condition, and supplements can help to reduce or eliminate discomfort. Once you have been able to identify what you want from your supplements, it is crucial to conduct thorough research. You should never start taking a supplement if you have read about the benefits of a single source. Instead, once you have found two authoritative and credible sources that have the same information, you can begin to move forward on that track.
Before taking a new supplement, you should also discuss your possible choices with your health care provider. Some supplements can negatively react with prescription medications, such as blood thinners. Another option to consider is if you can change or improve your diet to account for missing parts of a complete nutrition picture. While supplements can help to ensure you get the appropriate amount of nutrients, they cannot make up for an inferior diet.
General Supplements to Consider
While your list of supplements should be unique to you, several choices can benefit most adults.
If you are considering supplements, these are some of the most common selections.
13 Essential Vitamins – 13 essential vitamins help to contribute to a healthy body. Ensuring that your current diet has a healthy dose of all 13 can be useful. However, if you fall short on any one of them, you may feel poorly. Many people look for a multivitamin that can ensure they are getting the proper amount of these vitamins every day.
Calcium – Calcium is a hard substance that helps to build and strengthen your bones. However, due to the density of this mineral, you may want to consider finding an option that offers lower doses that you can take throughout the day. Doing so may help your body improve absorption. You should not try to exceed the daily recommended intake for calcium, though, so monitor your dosage carefully.
Iron – Current estimates suggest that over 2 billion people worldwide suffer from an iron deficiency. This can lead to a variety of health issues, including anemia. Iron can be found in a variety of foods that you can incorporate into your diet. However, if you are still falling under a recommended amount, supplements can help increase your iron consumption.
Overview
If you are considering supplements to improve your health, look carefully over your current situations before deciding what the best supplement regimen is for you.
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Fortunately, there are a variety of supplements that can help to ease this pain and give you some relief. When these supplements are used with an overall health plan, they can help you increase mobility and reduce pain. The ability to move again can add to your quality of life and allow you to enjoy interacting with the world around you.
Understanding Arthritis
There are several different types of arthritis, so it may be essential to understand what specific conditions cause or make your symptoms worse. The general diagnosis of arthritis is inflammation or swelling in the joints. While there are over 100 different types of arthritis, the two most common are osteoarthritis and rheumatoid arthritis. The causes of arthritis can be diverse but are most commonly associated with age or injury to a joint.
Arthritis can be a progressive condition. You may notice that what started as a dull ache and some soreness when moving can become a debilitating inability to move specific joints.
What You Can Do
When you begin to take a new supplement, it is vital to work closely with your doctor to monitor your current medications. Doing so ensures that specific supplements will not interfere with your prescriptions. In addition, your doctor can help suggest an overall routine that utilizes the benefits of supplements and combines the action with additional therapies.
Many different commercially available supplements tout their ability to combat the effects of arthritis. However, four specific supplement types appear to have more ability to fight arthritis than other approaches.
Turmeric and Curcumin – Turmeric is commonly used as an ingredient in a variety of different dishes such as sauces, teas, and smoothies. However, the active ingredient, curcumin, only make up three percent of the turmeric blend, so many physicians suggest that you look for a specific curcumin supplement. You should look to consume between 200 to 1,000 mg. of curcumin daily to experience the best results.
Ginger – Like turmeric, ginger is another root that contains anti-inflammatory ingredients to help combat arthritis. Ginger can be consumed fresh or in a supplement form. When you take ginger as a supplement, you should aim for between 100 and 225 mg. doses. You should specifically work with your doctor when you start taking ginger because it can interact with medications, specifically blood-thinning medications.
Omega-3 Fatty Acids – These supplements are often marketed as fish oil. This is due to the fact that fish like salmon contain high levels of Omega-3’s. This substance works very well for fighting inflammation and has a variety of other health benefits too. Many people do not eat enough fish as part of their normal diet to get the full advantage. However, you can find a variety of options over the counter supplements. Experts recommend that you consume somewhere between 250-500 mg. of fish oil per day.
Glucosamine and Chondroitin Sulfate – All of the other options on this list help to fight the effects of arthritis, inflammation, and swelling of the joints. Glucosamine and Chondroitin Sulfate do not help with swelling and arthritis, but instead, help to repair and form the cartilage in the joints. Many people take this mixture as a preventative from arthritis because of their ability to help strengthen the joints. However, the current reviews have been more mixed on this supplement, so you should discontinue use after six months if you do not see an improvement.
Overview
Several different supplements can help you feel better and take control of your life. However, using supplements alone may not be enough. You should work closely with your doctor to identify a supplement regimen combined with other therapeutic methods to control your arthritis.
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The Basic Idea
Prebiotics and probiotics both play an essential role in your health. Probiotics are live bacteria that are found in a variety of different types of foods that can help promote good digestive health and the flora of your intestinal tract. Several health benefits have been linked with probiotics.
Prebiotics are not bacteria at all but are actually considered food for the “good” bacteria within your digestive system. This helps to ensure that these bacteria can grow and multiply to keep your digestion functioning at peak efficiency. Prebiotics are typically made of carbohydrates, primarily fiber, that is not digestible by humans. Instead, the bacteria consume the prebiotics.
The Benefits of Probiotics
The idea of bacteria being a beneficial part of your health can seem like a contradictory statement with our typical understanding of bacterial infections, sickness, and basic hygiene. However, some bacteria have evolved to thrive in our intestinal system, and it benefits their survival to keep us in great shape. In fact, these bacteria offer a variety of different benefits for us.
- Protection – There are several different fungi and harmful bacteria that enter or try to grow within our bodies every day. Fungi or bacteria can enter the body by eating something, touching something, or otherwise coming into contact with something that has trace amounts of it. Probiotics can aid a strong immune system. The good bacteria can play a significant role in stopping the spread or replication of certain types of bacteria and fungi in your digestive system.
- Nutrition – Probiotics do not just simply hang out in the gut and fight off potentially infectious bacteria. These specialized bacteria also produce vitamin K and short-chain fatty acids. Vitamin K is responsible for helping your blood clot and can prevent or help slow bleeding. The short-chain fatty acids are the food preferred by the cells that line the colon. These cells help to keep a strong barrier against viruses, bacteria, and infection. When infections are found in the digestive tract, they can cause inflammation that has been linked to increases in cancer. Keeping these cells well-fed can help reduce your chances of getting cancer.
Keeping Probiotics Happy
Probiotics can be damaged by a variety of factors that we put into our systems every day. Diet, infection, and sickness can all play a significant role in reducing the number of healthy bacteria in our systems and leave us more susceptible to adverse health issues. While many foods contain benefits for probiotics, you can always increase your intake by adding prebiotics to your diet.
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Here are a few different options to look for to add to your supplement routine.
Calcium
The milk commercials have all been right. Calcium is a major component in promoting and maintaining a healthy bone structure. While you may be able to get enough calcium through a balanced diet, you should closely monitor your intake. You should also utilize calcium supplements to ensure you get the proper amounts.
Additionally, there are certain types of calcium that are more readily absorbed by your body. Your body more easily absorbs chelated calcium. Examples of chelated calcium are calcium gluconate, calcium lactate, and calcium citrate. Your body is not able to absorb more than 500 mg of calcium per day, so getting over this amount will not give you any benefit.
Vitamin D
If you have already been diagnosed with osteoporosis, Vitamin D should already be a part of your diet. Vitamin D helps to promote the absorption rates for calcium to help build strong bones. Additionally, this vitamin is not readily available in foods but is created by your body with exposure to the sun. Because people spend more time indoors, their bodies are not producing enough Vitamin D. Likewise, if you live in an area with less sun exposure, it is unlikely you are generating enough, either. People ages 50 and older should take between 500 and 1,000 IU’s per day.
Magnesium
Magnesium works closely with calcium to help build strong bones. Diets that are rich with nuts, dark green vegetables, and whole grains may be able to get the recommended daily amount through their diet. However, you should be consuming between 300-500 mg of magnesium per day. Diets that are filled with processed foods will often come in far below this amount.
Magnesium is often available as a part of a multivitamin. If you are taking too much magnesium, you may notice an upset stomach or diarrhea, at which point you should reduce your consumption.
Vitamin K
This particular vitamin helps calcium actually bind to the bones. The recommended daily amount of Vitamin K is 150 micrograms per day. However, if you are taking blood-thinning medications, consult with your physician as Vitamin K can interfere with them.
Boron
This is a trace element, and that means that you do not need large quantities of it incorporated into your daily diet. Boron helps your body effectively use calcium and can activate minerals and vitamins that help to promote good bone formation. You can consume boron through a diet of nuts, grapes, apples, pears, or peaches. The recommended amount is between 3 and 5 mg per day.
Silicon
Silicon is a trace element that helps with bone development and also aids in the formation of tendons and ligaments. Women should take between 25-50 mg of silicon a day. Unfortunately, silicon is generally not found in supplements, so you should talk to your doctor if you think that adding silicon would be a benefit.
Overview
There are a variety of factors to consider when you consider bone strength with your supplement routine. If you have been diagnosed with osteoporosis, or are concerned about your bone health, talk to your physician to ensure that you are properly addressing the issue.
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Recent studies suggest that the best possible outcome for most of the available supplements was a placebo effect, and there was no real improvement to their mental health. However, with careful research and some forethought, you can get the most from supplements to help you with a variety of mental health conditions.
Picking Through the Research
To help clarify information for people who are managing their mental health, we have sifted through some of the medical research to help shed light on the issue. Importantly, the study suggests that while a number of the products do not actually help with your mental health, they don’t cause harm, either. In addition, the study suggests that individuals who were successful with gaining benefits from supplements were also following proper dietary guidance, and understood the specific benefits that they were looking for.
There are a variety of different conditions that people are looking for help with when it comes to their mental health. Many people felt that taking folic acid for schizophrenia or magnesium to help with depression was a standard rule. Trial studies suggest that these are simply myths, and the research shows that people who took these supplements were not receiving any measurable benefit. Some patients who took amino acid type supplements, such as NAC (N-acetylcysteine) for their depression had some minor improvements.
However, the clinical trials did not include enough patients to have any conclusive value. It is also important to note that these patients had received a clinical diagnosis and were receiving additional treatments. However, the results did indicate that there were some signs of improvement for individuals who opted to use the supplements.
One area that does show promise is the use of Omega 3’s for the treatment of depression, and even showed some improvement in the symptoms of ADHD. It is crucial to ensure that your supplement choice has actual Omega 3’s. Many supplements have been found to have less potent, or ineffective amounts of Omega 3’s than was claimed on the label.
Proper Dosage
Researchers found that if you are following adequate dosage recommendations that patients did not suffer from any adverse effects. So if you feel that your current supplement is helping, it appears that it does not hurt to continue taking that supplement. The report also states that when the supplements are taken as directed that they do not interfere with psychiatric medications. Therefore, utilizing supplements as a part of your overall treatment is a possible beneficial option.
Specific Supplements and Their Role in Mental Health
One Harvard study from 2011 suggests that folic acid is especially helpful in women who are suffering from depression. The research indicated that at a dosage of 400 micrograms per day for adults and should not exceed 1000 micrograms per day. However, this dosage information is unlikely to have any effect if it is used as your sole treatment for depression.
Gingko Biloba has been used to help increase cognitive ability and fight against the progression of Alzheimer’s disease. However, it is not sufficient for patients who have dementia-related to heart disease. Additionally, individuals who are suffering from stress have or do not have dementia have not gained measurable cognitive ability by taking this supplement.
Valerian is a supplement that is derived from the root of a particular flower (Valeriana officinalis). This approach is designed to help those individuals that suffer from anxiety or certain types of sleeping problems. This approach can be especially helpful for patients who are children or elderly due to the adverse effects on memory that are associated with sedative type medications.
Omega 3’s are naturally occurring fatty acids that are found in oil-rich cold-water fish. This supplement is designed to be used in coordination with medications for depression and has been shown to boost their effectiveness. It is important to follow dosage directions (do not exceed 3 grams per day) as it may lead to digestive issues, including gastrointestinal bleeding.
Overview
If you are considering supplements to help improve your mental health, you’ll be happy to learn that following the proper dosage will not cause harm. Unfortunately, recent studies show that most products on the market do not offer the significant benefits they say they can. It is essential to work with your mental health professional and add supplements as a part of your overall treatment, but do not treat them as a standalone cure.
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You can’t blame them. Some yoga moves require strong flexibility and you’re worried you’re putting your child in danger. The truth is that yoga is a great exercise for pregnant women.
It helps them improve blood and water circulation, thus preventing muscle lump and swelling. It helps improve correct posture even you’re pregnant. It helps with your muscle and bone strength, which you need in the next six months as your unborn child begins to grow inside you. Here are some yoga positions for pregnant women.
- Mountain pose
This basic yoga pose warms up your muscles. Stand with your feet at least a foot apart. Your both feet should be aligned with your hip. Relax your knees and slightly bend it while keeping your toes pointed forward ahead. Place both your hands in front of your chest with your palms facing each other. Close your eyes and breathe deeply.
Inhale while on this position and slowly go back to standing position while releasing the air. Repeat this pose ten times. You can also stretching your arms above your head with the same breathing technique.
- Supported Triangle
This pose strengthens your whole body, thus preparing you for labor.
Stand and position your feet shoulder-width apart. Face on your right toes on forward position and keep your left toes backward. Slowly bend left leg and place your left hand over your thigh. Keep your gaze downward.
Breathe in and then breathe out as you lift the right arm straight above your shoulder. Slowly gaze upward. Then place the left arm over your thigh. Repeat this pose on the other side. Repeat for five complete full breathes.
- Supported Squat
Stand with your feet apart, parallel to your hips. Slowly bend your knees into full squat position. Sit on the pillows and put your palms together at chest. Close your eyes and breathe deeply. Breathe through your nose as you feel the relaxing effect of pillow on the lower part of your pelvic. Repeat ten full complete breaths.
- Belly Breathing
From the supported squat pose, you can do the belly Breathing. Put your hands on your lower belly. With your eyes closed, breathe in through your nose. Breathe deeply. Keep your facial muscles and bones relax. Focus your attention on soothing the muscles on your pelvic floor. Exhale and repeat the process.
There are yoga poses for childbirth, early or premature birth, and late childbirth. It is important to note that you need to consult your OB gyne before doing yoga poses. It is also recommended to have a yoga trainer on the first sessions of your yoga to ensure safe exercises.
Make sure that you are comfortable, strong and relaxed when doing these yoga poses. You can ask your partner to do them with you. Playing yoga music during sessions are also said to increase relaxation.
]]>Choose a quiet place to meditate. Your goal is to connect to yourself and nature. You cannot meditate with people walking around, talking, or loud sounds that can disrupt your concentration. If you’re living in a very crowded place in the city where people always have things to do, find a quieter place like the rooftop where you can meditate. You can also put some thick curtains around your windows to minimize the noise.
Connect with nature. One of the main purposes of meditation is to connect with the nature. And what could be nearer to nature but the nature itself. Choose your favorite spot like by the seashore or in the middle of the forest with cool tall trees. Meditation by the river also relaxes your mind.
Meditate at home. You can convert your room into a meditation-friendly space. Clear your room and sit in the middle of it. You can play a slow music as you hang the ‘DO NOT DISTURB MEDITATION INSIDE’ sign at the door.
Breathe in. The basic of meditation is to breathe in and clear your mind from stress. Simply sit with your legs crossed under your thighs and close your eyes (not to fall asleep). Feel the floor on your legs and let the energy flow within you.
Meditate before sleep. Sleeping amidst chaotic deadlines stresses you more. You feel like you’re losing time for all the tasks you need to complete, making sleep more impossible. Meditation before bedtime is a very good source of good night sleep. Clear your room with any distraction. Sit at your most comfortable place and close your eyes while slowly breathing in. Relax your muscles. Once muscles are relaxed, you’d feel you’re a little bit loose until you finally embrace the flow of energy.
Visualization and Imagery. This is a mind relaxation technique. Sit at your most comfortable position in the corner of your room. Closely your eyes and gently breathe in and out of your nose. Visualize the image that can make your mind relax. It can be a rising sun in the horizon, clouds forming above you, or a very vast desert.
Meditation has many forms. You can do yoga, tai chi, self-massage, and among others. The best way to enjoy these relaxation processes is to identify the one that works best for you. Which technique relaxes you more? Which technique allows you to sleep better? Which allows you to think clearly? There are other simple meditation exercises that you can do at home or in the office during your break. You can also consult a meditation specialist to guide you on the proper way to meditate.
]]>- It improves your posture. Yoga exercises put your bones, especially your spine into correct posture. It is used as one of the traditional ways of treating back pain. As you continue yoga, your body aligns perfectly on how to sit, stand, or lie down correctly.
- It improves your muscle. Yoga exercises make your muscles stronger. When you have stronger muscles, you can do chores without getting tired easily.
- It helps you get flexible. Flexibility is one of the main components of doing yoga. A flexible body allows better blood circulation, stronger muscles and bones. Flexibility also allows you to maximize the potential and power of your bones and helps you build stronger cartilage.
- It makes your heart healthy. Yoga strengthens your heart and helps reduce the potential effects of high blood pressure, stress and maintains your good cholesterol level. It also improves your blood circulation and allows you to expel toxins that can harm your heart.
- It refreshes your mind. Sitting silently and meditating helps fight stress. It clears your mind from the past and worries of what might happen next. Yoga helps you focus on your core at the present. It develops awareness and allows you to process thoughts better.
- It aids in digestion. Yoga improves your awareness of what to put in your body. It trains your mind to be aware of your sensations like hunger. You begin to take care of your digestive system by eating only foods that will help your wellbeing. It also helps expel toxins through sweat. Since you know you’d be doing yoga, you won’t stuff yourself full and eat unhealthy foods.
- It helps you fight sickness. Yoga strengthens your immune system, helping your body fight illnesses such as flu and colds.
- It helps boost fertility. Since yoga is all about eliminating stress, you’d get to focus on your body more. It allows you to relax and open the energy channels that help your body improve the chance of conceiving. It also helps balance hormones, which is a common problem for women who are having difficulty conceiving.
- It helps fight asthma. Yoga is about proper breathing exercise and also improving your respiratory system. A stronger respiratory system helps fight the symptoms of asthma.
- It helps fight arthritis. Arthritis is the poor condition of the bones usually experienced by older people. Yoga helps you strengthen your bones through proper positions and flexibility exercises. It allows you to move correctly and helps you eliminate pain that often caused by arthritis.
- It helps fight insomnia. Yoga allows you to get a good night sleep. Since your body is free from stress and other pain, you get the chance to relax your mind when it’s time to snooze. It also relaxes your mind and hope for a better morning ahead.
Yoga is a traditional and tested form of relaxation and exercise with numerous health benefits. It brings overall wellness not only to your physical aspect but to your mental wellbeing as well.
]]>- Eat healthy
- Exercise
- Invest on better beauty products
- De-stress
- Hydrate
The food you take reflects your overall wellness. If you’re into salty, sugary, and processed foods, then you are most likely to experience high blood pressure, obesity, and other related conditions. Start your anti-aging regimen by eating healthy foods like green and leafy vegetables and fresh fruits for better and younger looking skin. These foods are also good to clean your system from any toxins.
Exercise keeps your blood pressure regular as it helps burn the energy you stored in your body. It is also a good way of distressing your mind, improve your posture, keeps your mind alert, and strengthen your bones, lungs, and heart. When you exercise, you sweat. Sweating is another form of expelling the toxins from your body, thus keeping you young and healthy.
This is something you should have started years ago. Look for beauty products with collagen, a type of tissue that keeps your skin supple and elastic. If you have given birth, you might notice stretch marks on your belly and thighs. Collagen helps you get rid of those aging signs.
It is also important to moisturize your skin after taking a bath, doing the laundry, or simply washing the dishes. These activities wash out the natural moisture of your skin, thus make it dry and wrinkle easily.
Apply sunscreen when you’re exposed to the sun. The ultraviolet rays from the sun destroy your skin, making your outside protection darker, dry, and sometimes, cause cancer. Choose sunscreen with SPF not lesser than 30. If you’re prolonging sun exposure, choose higher SPF and reapply frequently.
Stress is the primary cause of aging. If you’re stressed, you can hardly sleep. Lack of sleep cause dark circles around your eyes and skin dryness. Eliminate stress by doing the things that make you happy. Surround yourself with people who make you happy. Engage in activities that fight stress such as outdoor activities, yoga, zumba dancing and many more.
Water is the most important and basic anti-aging regimen for everyone – not only women in their 50’s but also men and even the younger people. Your body needs water for healthy digestion, to keep your skin supple and to give it radiant glow. It is also the main component to dismiss toxins in your body. It also keeps your hair healthy and glossy.
Above all, keep a positive outlook in life. Remember, you’re 50 and you’re fabulous. The number will not justify your look if you take care of yourself.
]]>How to Eat Healthy
In the following are simple and practical ways on how to improve your eating habits so that you can achieve optimal health and improve your mood.
Prepare and cook your meals. In this way, you can take charge and control what goes into your food, including the salt and sugar. With that, you will also be able to reduce your caloric intake daily. Preparing your meals, you will also be able to avoid the additives and chemicals usually in processed and fast foods. These can make and leave you feeling bloated and tired. They can also make you irritable and increases anxiety and stress.
Drink more water
Drinking at least eight glasses of water or more if you are more active, you can flush toxins out of your system. You will also be able to improve skin health and stay younger with fewer wrinkles and fine lines on your face.
Otherwise, you will have low energy levels and experience more headaches. Stay hydrated, improve your health and make healthy food choices.
Do not count calories
What to do instead is to think and consider about a diet composed of different food types in terms of freshness, variety and color. You should also get rid of processed and packaged food, but instead add more fresh foods.
When shopping, check and read the label
It is done to make you aware of what the food you’re buying contains. Most makers use preservatives and additives, such as salt and sugar in the food they’re selling. Many of them might also be hiding much unhealthy fat in the foods that they’re claiming to be healthy.
How do you feel after eating?
You should focus on the way you’re feeling after eating so that you can make changes and improve your eating habits. Take note that you will feel better if you will load your diet with healthy food choices versus eating fast food. You must also remember that more junk foods can also make you feel uncomfortable and leave you with drained energy.
Do changes slowly but surely
When trying to cut back on the unhealthy foods in your diet, you should make the right changes by replacing these foods with their healthy alternatives. For example, you should try eliminating Trans fat from your diet in order to start making a positive change in your eating habits. You should eat a wide variety of foods coming from all the groups including protein, fat and carbohydrates, among others.
Take note of these easy and simple tips to make use of to improve your eating habits and achieve your fitness goals safely and quickly. Did you like this post on healthy eating tips? Tell us in the comment. Finally, spread the word and share it on social media today!
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