0 Comments

Why Spinach May Be the Ultimate Way to Naturally Boost Energy

by Institute for Vibrant Living

Popeye was on to something.  You may not suddenly develop over-the top bulging biceps like he did, but spinach is an effective way to boost energy naturally.  It’s loaded with so many good things, if it’s not on your menu regularly, it should be! 

History of a Superfood

Spinach originated in central and southwestern Asia.  Though it typically did not grow well in hot climates, Arab ingenuity using sophisticated irrigation techniques in the eight century AD enabled it to be successfully cultivated throughout the Mediterranean.  It quickly spread across the globe with mention of it in the 12th century, dubbed “the captain of leafy greens” by the Arab agronomist Ibn al-‘Awwam. It is listed as an ingredient in dishes prepared in the 13th century, as part of vegetable gardens in the 15th century, 17th century, and it remains a hearty vegetable used in dishes around the world.  The French call spinach the broom of the stomach.

The Many Health Benefits of Spinach

Those bright, vibrant green leaves pack a powerful nutritional punch and are renowned for their ability to boost energy naturally.  They are loaded with nutrients like:

  • Vitamin C, K, B12, B1 B2, B6
  • Manganese
  • Folate
  • Iron
  • Copper
  • Potassium
  • Phytonutrients like beta-carotene, lutein and zeaxanthin
  • Glycoglycerolipids – a compound found to help protect the lining of the digestive tract from inflammation damage

A common cause of low energy is iron deficiency; spinach a good dietary staple as a plant-based source of this important nutrient, which is critical to the production of abundant healthy red blood cells. The vitamin K is important for good bone health and lutein helps in maintaining eye health. Spinach also provides lots of antioxidants to hasten cell repair and is a healthy source of fiber.

Related:  Five Green Veggies You Need to Eat on a Gluten-Free Diet

Many Ways to Enjoy Spinach

You can get spinach canned (Popeye’s preference but the least appetizing), frozen and fresh.  Fresh raw spinach is best, and use organic whenever possible. Choose the bunch with dark green, firm leaves with the stems till attached. Avoid any with a mushy texture or with brown or yellow spots on the leaves. Baby spinach has more tender leaves and a more delicate taste.

Store unwashed spinach in a plastic bag in the refrigerator until you plan to use it, keeping in mind it starts to lose nutrients after four days.  Wash it thoroughly and remove the stems (optional unless you are adding it to a smoothie) and let it drain before eating it raw or cooking it.

You can add spinach to any number of dishes whether they are baked, sautéed or boiled. It’s also a great addition to smoothies, adding nutrients, giving them a lovely color but with a mild taste that combines well with fruit, yogurt and whatever else you blend with it. You’ll boost energy naturally and enjoy a tasty snack in the process.

0 Comments

How Fish Oil Increases Joint Mobility

by IVL Products

Many Americans take fish oil supplements because they are known to help prevent heart disease, enhance the look and health of skin and hair and even bring relief from the symptoms of depression.  Another good reason to pop those pills is the benefits of omega-3 fish oils for joints.

What are the benefits of omega 3 fish oil for joints?

What Is Omega-3?

Omega-3 fatty acids are called essential fats because the body cannot make them and must rely on getting them from diet. Omega-3 fats are special because they are an integral part of cell membranes throughout the body. They affect the function of cell receptors in these membranes and provide essential compounds for making hormones that regulate blood clotting, the contraction and relaxation of artery walls and help to control inflammation. They are also crucial to the binding of receptors in cells that regulate genetic function.  This is what makes them helpful in preventing heart disease, stroke, keeping your eyes moist, your skin soft and supple and your hair strong and shiny.

The key compounds in omega-3 fatty acids are alpha-linolenic acid (ALA) eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and are found in several types of foods. They are most abundant in fish, specifically cold-water “oily fish” like:

  • Mackerel
  • Salmon
  • Herring
  • Tuna
  • Halibut
  • Cod
  • Trout

Other foods with omega-3 fatty acids include walnuts, flax seeds, olive oil and green leafy vegetables.

Related:  Could Fish Oil One Day Take the Place of Statin Drugs?

The Benefits of Omega-3 Fish Oils for Joints

Joint pain is largely caused by inflammation of the cartilage and tissue in the joint, leading to stiffness and decreased range of motion.  EPA and DHA have been shown in clinical studies to reduce inflammation, and to a lesser degree ALA, by decreasing the presence of inflammatory markers like IL-10 and TGF beta.

In petri dish studies, when omega-3 fatty acids were incorporated into the cartilage cell membranes of joints they appeared to decrease the enzymes that degrade cartilage and inflammatory cytokines. An “over expression of cytokines” by the immune system causes inflammation to the body beyond what is needed, essentially attacking healthy cells and destroying them.

Fish Oil Supplements

It is difficult to get enough omega-3 fatty acids through diet alone. Taking a fish oil supplements is an easy way to incorporate enough into your daily diet so you don’t get burned out eating fish for every meal.

For adults choose a fish oil supplement with 30% or more EPA and DHA in addition to eating fish and plant foods rich in omega-3s. Be sure to consult with your doctor before adding any new supplements to your diet to avoid unfavorable drug interactions.  Then you’ll be on your way to enjoying the benefits of omega 3 fish oil for joints!

0 Comments

Three Protein-Rich Breakfasts

by IVL Products

There are many good reasons why you should start the day with protein. A protein-rich breakfast can boost metabolism and increase fat-burning so you’ll have plenty of energy right from the start. Protein reduces the appetite as it is digested slowly, making you feel full until lunchtime. As well as being a good choice for weightwatchers, protein builds muscle and bone. 

Start each day with a protein rich breakfast

Here are some great recipes for protein-rich breakfasts you won’t want to skip.

Protein Pancakes

By substituting high-protein ingredients for the usual flour, you can quickly whip up satisfying and tasty protein pancakes in next to no time. Combine two egg whites with equal parts rolled oats and low-fat cottage cheese in a blender with a pinch of salt. Pour into a pre-oiled frying pan and cook until brown, turning halfway through if it’s really thick. This will give you two pancakes of 17 grams protein each.

Powdered whey is another good pancake ingredient. Mix 2 tablespoons flavored whey protein with 2 egg whites and one ounce almond milk to make a thick batter, and then fry pancakes as usual. This recipe delivers 31 grams of protein for a top protein-rich breakfast in chocolate, strawberry, or whatever flavor protein whey powder you choose.

Related:  Daily Breakfast Habit Reduces Risk of Type 2 Diabetes

Oats, Milk and Berries

Oats, milk and berries make a well-balanced protein-rich breakfast, but if you don’t like oatmeal unless it’s smothered in brown sugar, try making a berry-oats smoothie. Whisk ½ cup quick oats with 2 cups water and whisk over heat until boiling then set aside to cool. Blend a banana with ½ cup blueberries, ¼ cup raspberries, ¼ cup yogurt, ¼ cup almond milk, 3 tablespoons honey or agave nectar, ¾ cup crushed ice and the cooled oats. Protein content is 18 grams per serving.

Omelette

Egg-based omelettes are a delicious protein-rich breakfast dish, and you can increase the protein by adding sausage, ham or bacon. A three-egg omelette with 3 tablespoons milk and ½ cup chopped meat can provide a hearty 34 grams protein to keep you going. If you substitute the whole eggs for egg whites to reduce calories and cholesterol, you will still have around 27 grams protein or substitute eggs with eggbeaters and enjoy 31 grams of tasty protein on your plate.

Protein-rich breakfasts never looked or tasted so good, and the kids will love them!

0 Comments

Top Five Fish Oil Benefits for Women

by Health News

fish oil benefits for woman are surprisingThe benefits of omega-3 fish oil cannot be overemphasized. Daily supplements of this simple, cheap source of omega-3 fatty acids can support healthy, supple arteries, lower the risk of heart disease and reduce inflammation which causes arthritis and joint pain; and that's just for starters. There are even more fish oil benefits for women –so checkout these top five reasons to start taking fish oil regularly.

1. Promotes Weight Loss

Studies show that taking 600 mg fish oil supplements per day in conjunction with regular exercise and a calorie-restricted diet can be far more effective than diet, or diet and exercise, alone. Fish oil appears to boost fat-burning by switching on the enzymes that oxidize fat during exercise.

2. Improves Skin

Women tend to be more conscious of their aging skin and want to keep it looking youthful and wrinkle-free for as long as possible. Fish oil is full of DHA and EPA essential fatty acids which support healthy glowing skin. Fish oil benefits for women's skin include increased hydration, less spots and acne, regulated oil production and fewer wrinkles.  Even men wouldn’t turn down those benefits!

3. Reduces Depression

Women are statistically twice as likely as men to suffer from depression. Hormonal changes in puberty and menopause, post-natal "baby blues," biological factors and personal circumstances can all lead to women being diagnosed with depression.

RelatedNatural Remedies for Mild Depression

Omega-3 fish oil supplements have been shown to help keep those overwhelming feelings at bay. Scientists noticed that people living in countries where cold water fish were a major part of the diet had fewer reported cases of depression. Research suggests that raising the level of omega-3 in the blood stream, either by eating fish regularly or taking fish oil supplements, allows more absorption of serotonin, a natural anti-depressant.

4. Improves Fetal Brain Function

There are dozens of compelling reasons why pregnant women should take omega-3, according to this American pregnancy article.  In particular, fish oil is essential for the development of the neurological system of the unborn baby. It is also important for baby's visual development and helps the mother provide breast milk after the birth – yet more excellent fish oil benefits for women.

5. Slows Breast Tumor Development

According to the American Association of Breast Cancer, studies show an inverse correlation between high levels of omega-3 and omega-6 fatty acids and the risk of breast cancer. Specific studies on breast cancer and fish oil have shown positive indicators that fish oil slows cancerous cell growth, particularly in breast tumor development.

These are all highly significant fish oil benefits for women, making it a must for every woman to eat oily fish or take supplements on a regular basis. 

0 Comments

Secret Names for MSG

by Health News

Why would anyone eat MSG flavor enhancers that are shown to cause obesity, fatty liver disease, fibromyalgia, liver toxicity, brain damage, and countless other serious health issues? The answer is that food producers can use up to 40 secret names for MSG, deliberately misleading consumers into eating this dangerous additive.

Almost all processed foods contain secret names for MSG additives

The Dangers of MSG

Monosodium glutamate, shortened to MSG, is a chemical created by adding an additional monosodium molecule to glutamic acid, an amino acid found naturally in many foods. It sounds harmless enough, but it can create a harmful toxic build-up if the body is unable to break it down.

In the 1960s, many people with sensitivity to MSG reported numbness, brain fog, chest pains and tingling in their limbs after eating Chinese food, which is typically laden with MSG. More worryingly, in the 1970s, researchers working on brain cells in the lab found that MSG actually killed the cells.

If you still remain skeptical of the dangers of MSG, the findings of John Erb, a research assistant at the University of Waterloo, may convince you. He began writing a book "The Slow Poisoning of America" after finding that rats used in diabetes studies were injected with MSG to make them obese. The pancreas in these MSG-treated rodents tripled the amount of insulin they produced, creating an addiction to food and causing obesity.

So, now you're convinced of the dangers of this addictive additive, why are we all still consuming it; because food manufacturers use many secret names for MSG to disguise its presence in their food.

Related:  Monosodium Glutamate (MSG) One Dose Causes Headache in Healthy Subjects

Why so many secret names for MSG?

The FDA only requires pure MSG to be listed on food labels. However, processing of the food may produce MSG, yet the product can still be labeled "No MSG" as it was not directly added to the food.

There are many commonly used secret names for MSG. These include terms such as:

  • Hydrolyzed Vegetable Protein
  • Textured Vegetable Protein
  • Yeast Extract
  • Glutamic Acid (E 620)2
  • Glutamate (E 620)
  • Monosodium Glutamate (E 621)
  • Monopotassium Glutamate (E 622)
  • Calcium Glutamate (E 623)
  • Monoammonium Glutamate (E 624)
  • Magnesium Glutamate (E 625)
  • Calcium Caseinate
  • Sodium Caseinate
  • Yeast Food
  • Yeast Nutrient
  • Gelatin
  • Textured Protein
  • Soy Protein
  • Soy Protein Isolate
  • Whey Protein
  • Whey Protein Isolate
  • Vetsin
  • Ajinomoto

To be doubly sure you are not consuming MSG, avoid anything with “hydrolyzed” or "…protein" in the name as these are all euphemisms or secret names for MSG.

If you feel there's nothing left that's safe to eat, consider switching to a whole food diet. Getting back to basics with unprocessed foods such as vegetables, grains, fruits, nuts, seeds, and organic dairy and grass-fed meats is the only way to avoid the hidden dangers of MSG, whatever secret names they choose to give it.

0 Comments

Six Ways Your Health Suffers When You Stop Working Out

by Institute for Vibrant Living

It takes time to build up your fitness level as part of a regular training program, but unfortunately it doesn't take long at all to lose those health benefits after falling off the rails or “detraining." Here's what to expect when you swap neck presses for Netflix or have stopped working out for a while.

Obesity is more likely in those who stopped working out

We can all think of plenty of excuses why we stopped working out.

  • Too expensive
  • Too time consuming
  • Too busy
  • Too hard
  • Too tired
  • Too hot in summer
  • Too cold in winter

However, if you've stopped working out, steel yourself to hear some harsh truths about how your health will suffer within a very short span of time.

Here's what to expect if you've stopped working out:

1. Shrinking Muscles

In the space of just two weeks, those toned quads and biceps will quickly turn to flab as your muscle mass declines through lack of use.

2. Decrease in Brain Power

Grumpiness is often a symptom suffered by those who have stopped working out as the negative change in lifestyle takes its toll on your brain and behavior. Studies on rats showed that when they stopped moving for a week, the rats developed fewer brain cells and performed poorly on maze tests compared to their counterparts who steadily exercised on a wheel.

3. Increase in Body Fat

As your metabolism slows after you stopped working out, those unburned calories will gradually build up as stored fat. Exercise professor Paul Arciero D.P.E. found that a break of just five weeks for college swimming students led to a 12% increase in body fat.

Related:  Yoga and Natural Supplements for Back Pain Relief

4. Blood Pressure Rises

Just a short time after you have stopped working out, your blood pressure will rise as your blood vessels adapt to taking things easy. Within a month, expect stiffened arteries and veins, according to Linda Pescatello, Ph.D., University of Connecticut.

5. Blood Sugar Spikes

When you eat, your blood glucose rises but quickly readjusts as your body uses the glucose for energy. Unfortunately, just five days after you have stopped working out, your blood sugar levels will remain elevated, according to a study in the Medicine and Science in Sports and Exercise Journal.  In the long-term, this leads to an increased risk of developing heart disease and type 2 diabetes.

6. Shortness of Breath

After two weeks of no exercise, your muscles will be using around 20% less oxygen as you lose the mitochondria that convert oxygen into energy. Any additional exertion, such as climbing a flight of stairs, will quickly lead to a shortness of breath.

If you don’t like the picture of the new unfit "you" after you've stopped working out, the good news is that these health consequences can be reversed. Resolve to get back in training, whatever it takes, for your health's sake.

 

 

0 Comments

Could You Be Vitamin Deficient?

by Institute for Vibrant Living

You may be surprised to know that even if you eat a healthy diet, you might be deficient in certain vitamins and nutrients. There are several reasons why.

First, conventional agriculture has depleted our soil of nutrients, and therefore so is the food that’s grown in it. Selenium is a good example of a mineral that is no longer found in high quantities in soil. Selenium is essential for your body to make glutathione—a powerful antioxidant—and for the repair of your DNA—both are very important to reduce your risk of cancer. Research shows that the incidence of cancer in various regions is directly linked to the amount of selenium in the soil. Areas with the highest selenium have up to a 50 percent lower incidence of certain cancers.

Next, your body can’t absorb nutrients from certain food sources as well as they can from others. For example, your body can’t absorb the calcium in dairy as well as it can from plant sources, such as spinach and kale. So if you rely on dairy rather than plants for all your calcium needs, you may be getting far less than actually you think.

Related Five Natural Anti-aging Solutions

Vitamin D is another great example of a nutrient dangerously low in most Americans. You can manufacture your own vitamin D by a reaction between your skin and sunlight, but most people can’t regularly get enough sun exposure to make enough vitamin D. Vitamin D is needed for thousands of reactions in your body. When your Vitamin D levels are low, your risk of many chronic diseases including heart disease, diabetes, Alzheimer’s disease and certain cancers is significantly increased.

For these and many other reasons, you may not be getting enough of certain vitamins and minerals, so taking supplements can be important. I recommend seeing a holistic physician to have your levels of nutrients checked. Your physician can then precisely prescribe the nutritional supplements that are best for your unique physiology.  

0 Comments

Four Ways to Recharge Your Cardio Routine

by IVL Products

Getting your heart pumping and breaking a sweat is good for you, but do you feel like you’ve somehow lost your workout mojo?  You are probably in what’s known as a cardio rut. Your brain and your body have become bored with the same old workout.  When this happens you need to bust the boredom and break out of that cardio rut. Here are four simple ways to help you pump up the volume again.

Four ways to help you get out of that cardio rut!

Change Is Good

If you work out on the same equipment every time you’re at the gym, your body can’t help but adapt to that routine.  As a result, your metabolism will plateau and your motivation will begin to wane.  It’s clearly time to change your routine with a new style of cardio—preferably one where you break a good healthy sweat alongside others.  Spin classes, Zumba, water aerobics, kick boxing, flow or hot yoga; something that will challenge your mind and your body in a brand new way.  This change will invigorate your workouts and you’ll begin to experience new fitness gains and have fun at the same time! 

Challenge Yourself

Nothing will bust you out of a cardio rut like a little fear.  Instead of a spin class, try a boot camp cardio class.  Are you a bored runner?  Pick up the pace by training for a 10k or half marathon.  Just signing up for the race and telling people about it will motivate you to train harder.  If you’re a downhill skier try cross-country skiing or vice versa.  This will activate new muscles, challenge your lungs and leave you exhausted but exhilarated. Yes, starting a new fitness challenge can be hard, but that’s the point.  Pushing your body in a new way will re-ignite your fitness fire. 

Related:  Is Your Depression Exercise Related?

Location, Location, Location

A change of scenery can do you good.  Skip the gym and head out on your bike, go for a run or grab your daypack and go hiking.  Getting outdoors is scientifically proven to improve mood and enhance feelings of wellbeing.  Get some fresh air and you might see your enthusiasm for working out return.

Seek Professional Help

Sometime we lack imagination when it comes to working out, and that can lead to a cardio rut and a loss of fitness.  Get professional help in the form of a trainer or coach.  Fitness professionals can show you new ways to ramp up your cardio routine.  Check out different options; maybe High-Intensity Interval Training classes (HIIT), a different type of cardio machine, maybe rowing?  Consider hiring a coach to help you build your fitness level safely, and to teach you new ways to make physical gains. Educate yourself on how to keep changing it to prevent boredom again.  

Breaking through a monotonous cardio routine is easier when you alter your routine and set new fitness goals for yourself.  Trying new things is good for the body, mind and the soul. 

0 Comments

Pro Hiking Tips To Stay Safe & Have Fun

by Cindy Gray

The great outdoors is a wonderful place to spend time. Hiking is a terrific way to enjoy nature’s beauty, plus it’s healthy and fun.  Following these hiking tips will make your next outdoor excursion safe and fun.

Pro Hiking Tips To Stay Safe & Have Fun

Safety in Numbers

The more the merrier is certainly true of hiking. Going it alone can be risky if you fall and injure yourself or run into an unfriendly critter.  Going with a group and staying together is safer and a lot more fun.

With kids along the adults in the group should share the duty of making sure they are all accounted for at all times so no one gets left behind or wanders off. 

Before you set off make sure to inform someone not on the hike where you are going and how long you think you will be gone. That way if you don’t return as planned, that contact can call for help.  Leave a note in your parked vehicle indicating how many are in your group, time of departure, expected time of return, and the general area you plan to be enjoying.

Make sure everyone has some form of identification on them, and a name and contact number in case of emergency.  Make it easier for helpers or rescuers to assist you as best as possible.  

Hydration Nation

Hiking can be a strenuous, thirsty good time. Always start your hike well hydrated and bring plenty of water with you.  Avoid alcoholic drinks or those high in sugar because they are actually dehydrating.  If you are hiking at higher elevations, your body has to work harder to compensate for the thinner air, causing dehydration to happen more quickly than under normal circumstances. 

Bring extra water in case the day turns out to be longer than planned due to weather delays or other reasons.  Two to three quarts per person is a good rule for hikes lasting more than 90 minutes.

If you are hiking in extremely hot weather be sure to bring drinks with electrolytes like sodium and potassium to replace minerals lost during heavy sweating.  Sports drinks, or electrolyte infused water are smart choices.

Be a Foodie

Like water, have plenty of food along for your hike.  Make sure everyone eats a healthy, protein-rich meal prior to departure.  Pack snacks like jerky, trail mix, granola bars, cookies, and other snacks that are a mix of carbohydrates, protein, and sugar to give you energy.  Bring along some apples and peanut butter. 

Plan to eat a small amount every hour you will be hiking, and bring extra in case the day runs long.  Another trick of experienced hikers is to enjoy honey sticks on your hike.  Honey is nature’s power source, and it tastes great. As a carbohydrate, honey is a natural energy booster.

Related:  The Benefits of Honey

Organized Chaos

Mother Nature is unpredictable, so being organized with these things in your daypack besides food and water will make for a better and safer hiking experience.

  • Small first aid kit, including snake bite kit
  • Rain gear (coat and pants), or rain poncho
  • Extra layers (long sleeve shirt)
  • Flashlight or headlight in case darkness sneaks up
  • Small mirror for flashing in case of emergency
  • Paper trail map of the area and compass
  • Extra sunscreen
  • Bug repellent (mosquitoes live near water and are more active at dusk)
  • Matches and lighter for emergency fire only
  • Tissues and toilet paper
  • Plastic bags for trash carry-out (don’t litter!)

Make sure every member of the party is wearing a safety whistle, or has one in their pocket or jacket (in case they get separated from their backpack.)  Teach younger hikers not to ‘call wolf’—in other works, it’s not a toy, and it’s used only in emergencies, not for play.

Use hiking as an opportunity to teach younger hikers (and many adult hikers) how to be aware of landmarks.  Teach them about directions.  Many people don’t know north from south or east from west.   The sun always rises in the east; it always sets in the west. Looking at a rising sun, your left arm is north, your right is south. Looking at a setting sun, your right arm is north, your left is south.

Bottled Shade

One item often left off hiking tips lists is sunscreen.  That’s too bad because a bad burn can turn the hike into a painful experience. Even in the winter or under cloudy skies, you can get can get a sunburn.  In fact, burns occur more quickly at higher elevations.

Lather a sunblock of at least 30 SPF over all exposed skin including inside the ears and your hands.  Wear a hat and sunglasses for extra protection.

Avoid Hairy Situations

Another hiking tip not commonly offered is to secure long hair under a hat or with a headband.  Long hair can blow across your face obscuring your vision and cause a nasty fall. It is also easily snagged in low hanging tree branches and bushes and can yank you up short and even cause a neck injury.  Keeping your locks locked down is a good hiking tip that can help avoid a hike up a mountain turning into a fall off a cliff.

Remember, take only pictures; and leave only footprints.  Be respectful of nature.  Bring along a trash bag and please don’t litter.  Stay only on the trail.  If you take these hiking tips to heart, your next hike should be good safe fun.

0 Comments

Get Sweating to Reduce Stress

by IVL Products

It’s well known that regular physical exercise reduces stress.  Numerous studies have shown that almost any kind of physical exercise, from tennis to hiking is an effective way of inducing calm, relaxing tense muscles and elevating your mood.  What is interesting is how breaking a sweat regularly has such a positive impact on your mood, body and life in general.

Physical exercise is an effective way to reduce stress.

Cortisol Endorphins and Stress

It seems counter-productive to exercise when physical exertion causes the body to release the stress hormone cortisol.  But cortisol is a very natural substance produced by the body to energize us in stressful situations, often called the flight or fight hormone.  Prolonged stress causes cortisol to leak into the body, which causes damage to the cells over time and actually atrophies the brain. Stressed out people are often forgetful, too.

A burst of energy like a brisk walk or a game of tennis has the wonderful effect of flushing your brain with healthy and helpful hormones along with cortisol that stimulates the mind and muscles so that you can think more clearly, feel stronger and feel more energized.

Exercise causes the release of neuro-hormones like norepinephrine that improve your cognitive function and stimulate the body’s physiological systems. Your cardiovascular system leaps into action and rushes fresh oxygen and glucose to your cells and flushes out waste. Your muscles are activated and cortisol levels are restored to normal when you are finished with your exertion, thus relieving stress levels.

Related:  Five Tips to Boost Your Metabolism

How Does Physical Exercise Reduce Stress?

Exercise gives you a physical and mental boost. The more you do it the better you will feel. Your waistline will shrink, your back will ache less and you’ll have more feel good hormones circulating through your body.  When you look better, you tend to feel better. 

Sleeping Beauty

Not sleeping well causes elevated stress levels. The more you can’t sleep, the more stressed out about it you get, and the less you can sleep. It’s a vicious cycle. Exercise interrupts that merry-go-round by helping you sleep better. It reduces stress and induces sleep because tired muscles need rest and recovery.

The Fitness Fairy Tale

Working physical exercise into your life to reduce stress is really quite easy.  You don’t have to spend hours at the gym or run ten miles. Just 30 minutes a day of moderate exercise that elevates your respiration and heart rate will significantly reduce feelings of stress and anxiety.

Always check with your doctor before you start any kind of program using physical exercise to reduce stress especially if you have physical limitations. There are plenty of different types of that can induce a healthy sweat. Walking, swimming, playing tennis, or a spin class, are all beneficial to your mind and body.  In addition to the physical gains, the social aspect of getting together with others helps you enjoy it more.  It promotes a sense of relaxation and a positive attitude, so you can live happily ever after.

0 Comments

Where Do Omega-3 Fatty Acids Come From?

by Institute for Vibrant Living

According to studies published in the American Journal of Clinical Nutrition, omega-3 fatty acids are among the most important nutrients we need for a healthy body and sharp mind. Not only do omega-3s lower the risk of heart disease and stroke, they also regulate cholesterol triglyceride levels, ease joint pain and support brain health. Let’s look at where these essential fatty acids come from.

Oily fish is a good source of Omega 3 fatty acids

Sources of Omega-3 Fatty Acids

Although there is no official recommended daily amount (RDA) of omega-3 fatty acids, the American Heart Association recommends 1gram per day for people with heart disease, and 2-4 grams per day for those using Omega-3 to lower triglyceride levels. Sources of omega-3 fatty acids include:

Fish

Fish and krill are the best sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the main omega-3 fatty acids we need for top health benefits. Enjoy fish in your diet two to three times a week to top up your levels of omega-3 fatty acids naturally. Sources include:

  • Salmon
  • Mackerel
  • Herring
  • Anchovies
  • Sturgeon
  • Sardines
  • Tuna
  • Freshwater trout

Unfortunately, many sources of fresh fish are polluted and contain traces of industrial toxins, poisons, heavy metals and polychlorinated biphenyls (PCBs). Tuna, sea bass and marlin are known to have levels of mercury that exceed the amounts approved by the Environmental Protection Agency. The exceptions to this potential health hazard are wild-caught Alaskan salmon and small fish such as sardines and krill that are lower down the food chain.

Even farmed salmon does not escape the problem of toxic pollution. In addition, the levels of omega 3 fatty acids it contains are only about half of that found in wild-caught fish.

Related:  Omega 3, 6 and 9: the Basics

Fish Oil

Fish oil supplements are an easy way to source omega-3 fatty acids. However, you need to check the source to avoid the same contaminants as fresh fish. In addition, fish oil supplements generally have lower levels of antioxidants than fresh fish.

Krill Oil

Krill are small marine creatures that have 48 times more potency for omega-3 fatty acids than fish oil. Krill naturally contains astaxanthin, which metabolizes with the EPA and DHA to make them more bioavailable in the body. In addition, krill fishing is completely sustainable and eco-friendly, making it a recommended source of those essential omega-3 fatty acids. 

What about Plant-Sourced Omega-3 Fatty Acids?

Plant-sourced omega-3 fatty acids come from flaxseed, hemp and chia which all produce alpha-linoleic acid (ALA). This is converted into EPA and DHA in the body, but it is a much less efficient way of obtaining the required amounts of omega-3 fatty acids.

Although plant-based omega-3 does not have the possible dangers of metal toxins found in marine animals, you need sufficient enzymes for the body to convert the ALAs for use in the body.

The best source of omega-3 fatty acids is to choose a high quality fish oil supplements from a reputable company who source their omega-3 from certified, sustainable Alaskan fisheries. 

0 Comments

Top 3 Causes of Low Energy

by Cindy Gray

If you suffer from tiredness and an ongoing lack of energy, the root cause could be far simpler than you might imagine. Energy comes from our diet and, not surprisingly, the main causes of low energy involve what we eat and drink. 

Lack of energy may have a simple dietary cause

Lack of Energy from Too Much Caffeine

Caffeine is a well-known stimulant, that’s why we take it when we need to concentrate or to stay awake while studying. Stimulants, as their name suggests, stimulate the body to release energy. However, each energy high is followed by an energy low which usually prompts us to pour another strong cup of coffee. This ongoing cycle swings from a short-term energy spurt to a complete lack of energy, making us more and more caffeine dependent.

This cycle builds up to cause Adrenal Fatigue when your adrenals finally tire of responding to the stimulants which trigger the release of stress hormones cortisol and adrenaline. After constantly reacting to caffeine, the adrenals are weakened and become less able to respond.

A study showed this clearly when participants were given 300 mg, 600 mg of caffeine or a placebo daily for five days. On the sixth day, the participants were given caffeine and then measured for their cortisol response. Those who had previously been given caffeine saw no cortisol response while those who had taken the placebo saw a large spike in cortisol production. 

The only way to treat the problem and cure your lack of energy is to avoid caffeine altogether.

Too Many Comfort Carbs

Carbohydrates are the main source of energy for all the body’s functions. Understanding how carbs work helps us appreciate why eating too much sugar and simple carbohydrates can actually cause fatigue and lack of energy.

When we eat simple carbs such as a sweet snack, the body converts it easily into glucose for instant energy. However, if we eat complex carbs such as brown rice, beans and whole grains, the breakdown into energy is a long, slow process.

In the same way as caffeine can trigger a spike of energy followed by a crash of fatigue, too many simple carbs may actually cause a lack of energy after a sugar spike.  Try switching to snacks containing complex carbs such as cereal bars, nuts and fruit for a steady energy supply throughout the day.

Related:  Four Healthy Carbs You Should Consider Adding to Your Diet

Lack of Energy from Too Little Protein

Although protein is not a primary source of energy, it is responsible for producing enzymes to digest food and activate metabolism. If caffeine and sugar are not the culprits for your lack of energy, try eating more protein. You’ll feel fuller for longer, and your body should be better able to convert food into a steady stream of long-lasting energy.

If you continue to suffer from fatigue, you should consult your doctor and check whether your lack of energy is a medical rather than a dietary problem. 30 Days to Rethink How You Take Supplements

0 Comments

Three More Benefits of Exercise

by Health News

As you just learned in this week’s video, daily exercise is essential for weight loss and can help to lower your risk of chronic diseases like diabetes.

It also has numerous other benefits.  Here are three more:

Joint Health: Research shows that regular exercise helps to keep your joints healthy. It restores and preserves their flexibility, range of motion and strength. Exercise also reduces joint pain associated with arthritis, and protects your joints against further damage.

Cholesterol:  According to a study published in 2011, brisk walking can lower your cholesterol levels. Researchers found that those people who exercised daily enjoyed a significant drop in their LDL cholesterol, as well as their total cholesterol.

Improves Sleep: Exercising in the morning can help you sleep better. For example, a study by the Fred Hutchinson Cancer Research Center in Seattle found that women ages 50 to 70, who started taking brisk 30 minute walks each morning improved their ability to fall asleep by 70 percent. However, those who exercised in the evening—within 3 hours of bedtime—had trouble falling asleep.

The right type of movement, at the right time of day is one of the most powerful medicines for your body. It produces a cascade of health-protecting chemicals and hormones that decrease your risk of a multitude of disorders, help you maintain a healthy weight, boost your mood and appreciation for life, and can dramatically slow aging. So make sure you move your body every day. Find an activity that’s fun for you, such as dancing or a sport like tennis. Get a buddy to join you, because it will help to keep you motivated to show up. Remember, the more you move, the healthier you will be. 

Everyone Ages. Learn How to Do It Better. Free Resource Guide.

0 Comments

5 Tricks to Battle Insomnia and Finally Get Some Rest

by Health News

Can’t sleep? Having trouble dropping off or staying asleep? Waking up feeling unrefreshed or waking up early and unable to drop back off? According to the National Sleep Foundation, one in three people suffer from insomnia, so, if you’re suffering from one or more of these problems, you are not alone. 

Yoga can be helpful in combatting insomnia

What is Insomnia?

Insomnia is not a medical condition; it is usually a symptom of another problem. Common causes of insomnia include:

  • Stress and anxiety
  • Pain
  • Medication
  • Physical discomfort
  • Environmental noise, light or unsuitable room temperature
  • Traveling across time zones
  • Working shifts
  • Digestive problems such as indigestion or acid reflux

Insomnia, as sufferers know all too well, can seriously affect your quality of life. Lack of sleep may jeopardize your safety or affect your levels of concentration. It can also be a contributing factor to more serious health issues such as heart disease or depression.

According to poll data, 48% of Americans report occasional insomnia while 22% experience it almost every night. Studies show that women are more likely to suffer from insomnia than men, and older people suffer from it more than the younger generation. In 1997, a survey by the National Sleep Foundation calculated that lost productivity alone from insomnia topped $18 billion!

Treating Insomnia

It’s important to treat insomnia before it becomes a set pattern. Instead of opting for medication, try some natural ways to aid sleep such as:

Exercise

Exercise can be a good aid to sleep and should be done about six hours before bedtime. As well as tiring your body, exercise clears the mind and triggers a release of mood-enhancing hormones and chemicals including estrogen, dopamine and endorphins to make you feel happy and relaxed.

Yoga

Yoga can help break the cycle of stress and sleep deprivation. Practicing yoga calms the mind, relieves physical tension and helps induce sleep naturally. Some of the best poses to help you sleep better include the Easy Forward Bend position, Child’s Pose (Balasana), Legs Up the Wall or the Seated Spinal Twist.

Related:  Yoga and Natural Supplements for Back Pain Relief

Change of Diet

Eating more fruit and vegetables and consuming less sugar can be helpful to counter insomnia. Drinking less caffeine and more water can also help your body relax and sleep better.

Bedtime Routine

Establish a bedtime routine, perhaps a warm shower or bath before putting on your PJs, or sipping a milky drink and reading before turning out the light. If necessary, write down the things that are worrying you and rid them from your mind before sleep.

Breathing Exercises

There are many relaxation techniques available to listen to on CD. Dr. Andrew Weil’s breathing exercises are designed to help you fall asleep and can be a useful aid to relaxation as well as countering insomnia.

It’s worth trying all these tricks to battle insomnia and find whatever helps give you a good night’s sleep, better health and an improved quality of life.

0 Comments

7 Exercises for Better Sex

by IVL Products

Regular exercise has many health benefits including weight management, lower risk of heart disease and hypertension and it helps you sleep better. Certain exercises can enhance your sex life too.  Dr. Andrew Weil ran a study on swimmers in their 60s. The results showed that they had sex lives comparable to people 20 years younger. Read on to discover some exercises for sex that will improve your strength, stamina and flexibility in the bedroom. 

Certain exercises for sex can enhance your performance in the bedroom

So here goes:

1.     Squats Exercises

Squat exercises strengthen and tone the thighs, hips and buttocks. Use weights for more effectiveness. From a standing position, move the hips back and bend the knees to a squat position then return to the upright position.

2.     Kegel Exercises

Kegel exercises were designed by a gynecologist to strength the pubococcygeus (PC) muscle which contracts during female orgasm. Practicing kegel exercises for sex can improve orgasm in women and give men a stronger erection. While driving the car, sitting at the computer or watching TV, squeeze the PC muscle as if you are stopping a stream of urine. Hold for a count of three and relax. Repeat 10 times.

3.     Happy Baby Exercises for Sex

This easy exercise is used in yoga and Pilates to stretch and tone the inner thigh and groin. Lie on your back and bring your knees to your chest. Flex both feet with soles to the ceiling. Pull on your big toes with your fingers, just like a baby does, pulling the knees closer to the chest and hold for as long as possible.

RelatedYoga and Natural Supplements for Back Pain Relief

4.     Pelvic Tilt Exercises

To strengthen the abdomen and tone pelvic muscles, lie on the floor on your back with knees bent and arms at your side. Lift your hips so that your knees, hips and shoulders form a straight line. Hold for 10 seconds then relax back to the floor and repeat 20 times.

5.     Plank Exercises

Strengthen your core and sculpt your waistline with plank exercises. Lie on your stomach; put your forearms flat on the floor in front of you. Lift the body using just the toes and forearms to hold your weight. Keep the stomach tight and hold the position for as long as possible. Other plank exercises can be found on this video.

6.     Biceps Curls

Stand and hold a curl bar weight or dumbbell with arms by your side and elbows extended. Curl the arm/arms upwards towards the shoulder, keeping the elbow close to the body, and then lower the arm to the start position in a controlled arc. Repeat.

7.     Ab Rolls

You need to invest in an ab wheel for this final exercise for sex which tones the core. Kneel with your hands on the wheel, push your hips out and roll forward extending the body fully using the wheel. Return to the start position and do 15 reps.

As well as toning and strengthening, all these exercises for sex will help you to have a positive body image, another important part of having a better sex life. 

Challenge Yourself to Get Moving Today

0 Comments

Study Shows Long-Term Results for People with Chronic Fatigue Syndrome

by IVL Products

Chronic fatigue syndrome (CFS) is a disease marked by extreme tiredness that limits participation in normal daily activities.  Roughly one million Americans are currently diagnosed with CFS, and it affects at least twice as many women as men.  Although many suspect a virus or immune system reaction, there is no known cause of the disease, and there are no lab tests to confirm diagnosis.  Consequently, medical professionals have struggled with ways to treat the disease.  Fortunately, a recent study shows that a few different treatments can provide long-term results for people with chronic fatigue syndrome. 

Extreme tiredness is one of the most common symptoms of chronic fatigue syndrome.

Signs and Symptoms of Chronic Fatigue Syndrome

Signs and symptoms of CFS can come and go, lasting anywhere from one month to many years.  Unfortunately, additional rest doesn't help reduce fatigue and other symptoms, which can include:

  • Achy muscles and joints with an absence of swelling
  • Changes in mood
  • Chills
  • Foggy thinking
  • Headaches
  • Low-grade fever
  • Impaired memory
  • Sore throat
  • Swollen lymph glands in the neck or armpits

The Research

Examining participants of the PACE trial – a study published in 2011 – the new study follows up on results.  In the original study, 641 patients with CFS were randomly assigned to one of four treatments:

  1. Specialist Medical Care (SMC), which provides medication and ways to manage the disease.
  2. SMC combined with cognitive behavioral therapy (CBT), which aims to help patients understand how thinking affects disease progression. 
  3. SMC plus graded exercise therapy (GET), an exercise program tailored to a patient's fitness level and specific symptoms.
  4. SMC in combination with adaptive pacing therapy (APT), a treatment that helps patients better adapt to the limitations that come with chronic fatigue syndrome.

The original research found that outcomes for people treated with SMC plus CBT or SMC and GET were better than those for people treated with SMC alone or SMC plus ABT.  Further, improvements continued to last one year out.  

In the latest study, the research team found that improvements still continued after 2.5 years. It was also noted that patients in the SMC plus CBT or GET groups sought less follow-up treatment than patients in the other two groups after the original study ended.

Related:  The Ayurvedic Therapy Shilajit Reverses Chronic Fatigue Syndrome

Conclusion

People who suspect they may have chronic fatigue syndrome should consult with a health care professional for proper diagnosis.  In addition to the treatments mentioned above, people can try a few lifestyle changes to improve symptoms.  Stop smoking, limit alcohol use, avoid napping during the day, adopt a regular night-time sleep routine, eat a nutritious diet, and try stress relieving activities like yoga, meditation, or tai chi.  

Challenge Yourself to Get Moving Today

0 Comments

Are You Suffering from Vitamin C Deficiency?

by IVL Products

Vitamins and minerals play a significant role when it comes to obtaining adequate nutrition and staying healthy.  Vitamin C, also known as ascorbic acid, contributes to cell growth and repair, circulation, and iron absorption.  It is also important for the production of collagen, a protein found in blood vessels, skin, cartilage, ligaments, and tendons.  In most parts of the world, serious vitamin C deficiency (or scurvy) is relatively uncommon because vitamin C is found naturally in many foods and is added to other food as well.  However, smoking, excessive alcohol use, a compromised diet, or certain medical conditions can result in lowered levels of vitamin C in the body.

Foods like citrus fruits, papaya, bell peppers, and broccoli help prevent vitamin C deficiency.

According to medical center experts at the University of Maryland, vitamin C deficiency has been linked to various medical problems like atherosclerosis, certain cancers, gallbladder disease, and high blood pressure.  Animal studies also indicate that low levels of vitamin C can lead to biochemical changes in the body which affect behavior. 

A study from Vanderbilt University found that mice deprived of vitamin C showed depressive-like behavior, reduced movement and strength, and greater preference for sugar.  Behaviors returned to normal with restoration of vitamin C, with the exception of depressive-like symptoms.  

Signs of Vitamin C Deficiency

People with scurvy often develop anemia and swollen, bleeding gums.  Additional signs and symptoms that may indicate a vitamin C deficiency include brittle hair, easily bruised skin, and nosebleeds.

Related:  Vitamin E Deficiency

Sources of Vitamin C

Because it is water soluble, vitamin C is not stored by the body.  This means people need to get it through food or supplements.  Some excellent food sources of vitamin C include citrus fruits, mangoes, papayas, bell peppers, strawberries, broccoli, and kale.  Vitamin C supplements come in tablets, capsules, effervescent powders, and liquids.  People who depend on supplements for vitamin C should strive for 250-500 mg, twice a day. 

Vitamin C deficiency can result in a number of uncomfortable symptoms.  Fortunately, they can be prevented with the consumption of certain foods or supplements.  People who are concerned about a vitamin C deficiency should first consult with a health care professional to rule out other possibilities. 

30-Day Vibrant Living Challenge

0 Comments

Six Little-Known Signs of Iron Deficiency

by Institute for Vibrant Living

To function properly, the human body relies on a variety of nutrients, and iron plays an important role.  This essential mineral is important to the production of hemoglobin, a protein responsible for the transport of oxygen to cells and tissues.  People who don't get enough iron in their diet may develop an iron deficiency, which can lead to anemia.  Iron-deficient anemia is the most common nutritional deficiency worldwide, and people who have it often experience extreme fatigue.  While anemia is a well-known symptom of too little iron, people may not be aware of six additional iron deficiency symptoms. 

Red meat is just one of the many foods that can help combat iron deficiency.

1.  Hair Loss

With iron deficiency, the body goes into survival mode, conserving oxygen for its most vital functions.  Unfortunately, protecting hair follicles falls low on the priority list.  Before getting too anxious about a few extra hairs in the brush however, people should be aware that a loss of about 100 hairs per day is normal.

2.  Swollen Tongue

In addition to affecting hemoglobin, iron deficiency lowers levels of myoglobin.  This protein impacts muscles in the body, including the tongue, which can become swollen and sore, a condition known as glossitis.

3.  Frequent Sickness

When body cells don't receive enough oxygen, the entire immune system takes a hit.  This is why people who are iron deficient often experience frequent illness, especially affecting the respiratory tract.

4.  Pale Skin

Hemoglobin is responsible for blood's red color, so low levels result in less rosy skin.  For people with lighter skin, this is one of the most noticeable iron deficiency symptoms.  People with a darker complexion can check the skin on the inside of the lips, gums, and bottom eyelids, which is also affected.

5.  Restless Leg Syndrome

Research shows that some people develop restless leg syndrome (RLS) because of a dopamine abnormality, but a study published in Movement Disorders also found that RLS can be a symptom of iron deficiency.  According to experts at Johns Hopkins University, roughly 15 percent of people with RLS are deficient in iron.  

Related:   Some Facts about Restless Leg Syndrome

6.  Pica

Pica is the craving or consumption of unusual substances like chalk, clay, dirt, or paper, and medical experts have yet to understand exactly why it develops.  According to research published in the Journal of the American Association of Nurse Practitioners, pica (also called pagophagia) "is frequently associated with iron deficiency, and iron supplementation is an effective therapy in most cases."

In addition to these symptoms, iron-deficient people may also experience shortness of breath, headache, and anxiety, and women may have heavier-than-normal menstruation.

People concerned about iron deficiency can try various food sources to see if symptoms subside.  Good options include red meat, chicken, blackstrap molasses, clams, spinach, lentils, nuts, sunflower seeds, and chick peas.  Before taking iron supplements people should see a medical professional for a ferritin test to establish iron levels.  Too much iron can increase risks for cancer, diabetes, and heart attack, particularly as one ages.

30-Day Vibrant Living Challenge

0 Comments

5 Signs and Symptoms You May Have a Vitamin D Deficiency

by Health News

When it comes to good health, people depend on vitamins.  Dubbed the "sunshine vitamin" because it is made by the body when exposed to the sun, vitamin D is important to the health in many ways.  It aids in the absorption of calcium and phosphorus, it helps maintain healthy bones and teeth, and it offers protection against the development of certain types of cancer, multiple sclerosis, type 1 diabetes, and high blood pressure.  Despite the many benefits of vitamin D, roughly 75 percent of American teens and adults have deficient levels.  Five signs and symptoms can help determine whether you may have a vitamin D deficiency.

1.  Darker Skin

According to research, vitamin D deficiency is more widespread among people with darker skin because pigmentation in the skin works like a natural sunscreen.  Therefore, people with darker skin need to spend more time in the sun than people with lighter skin to maintain healthy levels.

2.  Age of 50 Years or Greater

People age 50 and over tend to spend less time outdoors than younger people, which contributes to vitamin D deficiency in this age group.  In addition, aging skin makes less vitamin D when exposed to the sun, and the kidneys aren't as efficient in converting vitamin D into a usable form.

3.  Depressed Mood

A study in 2006 examined how vitamin D levels affected the mood of 80 elderly patients.  Those with the worst vitamin D deficiency were 11 times more likely to be depressed than patients with normal vitamin D levels.  Experts believe this effect may have to do with serotonin, a hormone in the brain associated with mood.  Research shows that serotonin levels rise with greater exposure to sunlight and fall when exposure lessens.

Related:  Three Hormonal Causes of Depression

4.  Excessive Body Weight

Studies have found that body fat collects vitamin D and keeps it from entering the bloodstream.  Research published in the International Journal of Obesity also showed that excessive body fat may inhibit the body's ability to use vitamin D effectively.

5.  Gastrointestinal Issues

Gastrointestinal conditions like Crohn's disease, inflammatory bowel disease, celiac disease, and gluten sensitivity can affect the body's absorption of fat.  Because vitamin D is a fat soluble vitamin, people with these conditions often have lower vitamin D levels. 

Vitamin D is an essential nutrient for good health.  While sunlight offers the best source, people can also obtain this valuable nutrient through certain foods or vitamin D supplements.  Good food sources include wild-caught salmon, mackerel, sardines, or vitamin D-fortified milk, yogurt, cereal, or juice.  When it comes to daily supplements, many experts suggest 600 to 800 IU for children and adults, but others recommend 1000 IU.

28 Superfood Recipes for Everyday

0 Comments

Three Strange Signs You May Have a Vitamin Deficiency

by IVL Products

In a modern world, people are busier than ever, which can have an effect on daily nutrition.  An influx of fast or processed foods and high levels of stress make it easy to become deficient in certain key nutrients.  When levels of vitamins and minerals are low, the body reacts.  Common symptoms of deficiency include insomnia, fatigue, and irritability, but the body can also respond in more unusual ways.  Here are three strange signs that may indicate vitamin deficiency. 

People concerned about vitamin deficiency should visit a health care professional for blood tests.

1.  Muscle Cramps

People who experience muscle cramps in the legs, calves, feet, or toes may be deficient in magnesium, calcium, and/or potassium.  Adding some mineral rich foods to the shopping cart can help.  Load up on nuts and seeds like almonds, hazel nuts, and pumpkin seeds.  Try fruits like apples, bananas, cherries, and grapefruit and vegetables like bok choy, broccoli, kale, and spinach.

2.  Tingly Hands and Feet

Certain vitamins help ensure good nerve health like B6, B9 (folate), and B12.  When the hands and feet feel pins-and-needles tingly, a deficiency of these important B vitamins may be indicated.  Additional symptoms may include anxiety, depression, or fatigue.  For relief, stock up on asparagus, beets, clams, mussels, oysters, and poultry as well as pinto, black, kidney, or lima beans.

Related:  How to Improve Blood Circulation with Alternative Medicine

3.  Hair loss

Vitamin deficiency is responsible for hair loss in some people.  Those who are noticing more hair than usual in the shower drain may want to reevaluate their diet.  Low levels of iron or vitamin D may be to blame.  A study from Cairo University found that women suffering from telogen effluvium (TE) and female pattern hair loss (FPHL) showed low levels of these two nutrients, and the lower the levels, the more hair was lost. 

While the best way to get vitamin D is through the sun's rays, good food sources include wild-caught salmon and fortified milk and orange juice.  Foods high in iron include clams, eggs, liver, oysters, and spinach. People should always get their iron from foods first and consult with a medical professional before taking iron supplements.

The best way to avoid vitamin deficiency and resulting symptoms is to eat a well-balanced diet.  Taking a daily multivitamin helps fill in any nutritional gaps.  People concerned about deficiency of particular nutrients or absorption problems can speak to a medical professional for blood tests and proper treatment.

Healthy Living Starts Here... Free Resource Guide