0 Comments

Fish Oil and Weight Loss: the Amazing Connection

by Institute for Vibrant Living

According to Business Week, U.S. consumers spend $40 billion dollars a year on weight-loss programs and products, and that's a conservative estimate. Despite throwing so much money at the obesity problem, the National Institutes for Health reports that 66% (two out of three) adults in the U.S. are overweight or obese. While Jenny Craig meal plans and Atkins shakes continue to cost dieters a fortune, scientists are working on a much cheaper and more effective solution for weight loss:  fish oil.

Scientific studies are showing success with fish oil weight loss

Compelling Fish Oil Weight Loss Studies

Several new studies into fish oil weight loss are showing promising results. A scientific study in Japan showed that mice fed omega-3 fatty acids and encouraged to exercise had a faster metabolic rate and put on less weight than mice that did not have the same regimen.

In Australia, a scientific study on 75 people who were overweight/obese and had additional risk of heart disease found that taking 600 mg fish oil supplements along with regular exercise led to a loss of 4.5 pounds in the three week period, without any change to the participants' diet. In contrast, those who took sunflower oil supplements (with no omega-3) or those who took omega-3 supplements without exercising saw no change in their weight or fat deposits.

Finally, the University of Georgia reported their findings about fish oil weight loss in the Journal of Nutrition. Their studies showed that fish oil prevented pre-fat cells from becoming fat cells by effectively causing the pre-fat cells to die. This meant that there was less fat stored in the body.  

Related:  Seven Psychological Barriers to Maintaining Healthy Weight Loss

How Fish Oil Weight Loss Works

Gathering together all the information from these studies, it appears that taking fish oil supplements of 600 mg per day acts as a catalyst for the body to increase fat metabolism when exercise is performed. This increase in fat-burning leads to lower fat deposits in the body, specifically belly fat.

If exercise is absent, then the fish oil provides many other health benefits including supporting a healthy cardiovascular system and lowering inflammation, but it does not trigger weight loss in itself.

The Australian study was performed on overweight/obese people who continued with the same eating habits. However, by combining omega-3 fish oil, exercise, and a calorie controlled diet, faster weight loss could be expected than just restricting calories alone.

Tips for Fish Oil Weight Loss Success

  • Choose a high quality fish oil supplement that has a high level of DHA and EPA for the best results.
  • Check the origin of the fish oil. Alaskan fisheries tend to supply fish with less toxic metals.
  • Discuss your fish oil supplementation with your doctor, especially if you are already on medication. Although fish oil is safe, it may counteract other meds.  

Healthy Living Starts Here... Free Resource Guide

0 Comments

Essential Fatty Acids: Benefits and Sources

by Cindy Gray

With an enthusiasm for better health on the rise in America, many people are making quality nutrition a top priority.  Essential fatty acids (EFAs) play a key role.  They are called "essential" because they are not made naturally by the body, but must be obtained through food or supplements.  Learning more about these important nutrients can help to ensure a nutritious diet and a healthy body.

The only way to obtain essential fatty acids is through foods or supplements.

Omega 3 Fatty Acids

Essential omega 3 fatty acids include alpha-linolenic acid (ALA).  The body converts ALA to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two more essential fatty acids; however, the process isn't very efficient.  Therefore, EPA and DHA are considered "conditionally essential."

Sources of omega 3 fatty acids include green leafy vegetables, beans, nuts, flaxseeds, citrus fruits, melons, and cherries which contain ALA.  Omega 3 sources of EPA and DHA include fatty fish like salmon, tuna, and mackerel, and other marine life, such as algae and krill.  Flax oil (ALA) and fish oil (EPA and DHA) supplements also make good sources of omega 3 fatty acids.

Omega 6 Fatty Acids

Linoleic acid (LA) is an essential fatty acid present in many leafy vegetables, seeds, nuts, and grains.  Oils like sunflower, safflower, corn, peanut, and canola oil also offer linoleic acid.  LA breaks down to gamma-linolenic acid (GLA) within the body or arachidonic acid (AA), two other essential fatty acids.  Natural sources of GLA include oils like black currant, borage, evening primrose, and hemp oils.  You can also obtain AA through consumption of eggs, fish and meat.

Related:  Three Surprising Seafood Sources of EFA’s

Health Benefits of Essential Fatty Acids

Essential fatty acids help promote a variety of functions in the human body including:

  • Cell development
  • Absorption of vitamins and minerals
  • Nourishment of skin, hair, and nails
  • Proper nerve function
  • Hormone production

EFAs and Disease

EFA deficiency has been linked to a number of diseases and disorders including:

  • Atherosclerosis
  • Diabetes
  • Eczema
  • Hypertension
  • Certain mental disorders like depression and bipolar disorder
  • Learning disorders
  • PMS
  • Rheumatoid arthritis

Studies show the consumption of EFAs can help improve these conditions.  For instance, it has been found that diets high in ALA, EPA and DHA can help protect against heart disease by lowering blood pressure, reducing cholesterol, and providing anticoagulant properties.  Research shows that supplementation with GLA can relieve symptoms of rheumatoid arthritis, and subjects with eczema are able to reduce their use of antibiotics and steroids for treatment of the disease.

People can consume large amounts of essential fatty acids with few side effects.  Occasionally some experience stomach upset, gas, or diarrhea, but these effects typically diminish over time.  Individuals on anticoagulant or blood thinning medications should check with their doctor before taking fish oil supplements as they can thin the blood.

While scientists continue to study how EFAs affect the health, it is clear they offer many benefits.  Whether consumed through a meal or taken as a supplement, EFAs are safe and well tolerated by the body. 

 

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

What’s Causing Your Memory Loss

by Health News

Although memory loss is a normal part of growing older, we don’t have to accept this as inevitable. Understanding the causes of memory loss and taking action are the first steps to minimize memory problems before they escalate. As well as allowing you to enjoy a full life, preventing memory loss can also save on medical costs and worry down the road.

Word games can help reduce memory loss

Causes of Memory Loss

Age-related memory loss is commonly attributed to early stage Alzheimer’s and dementia, but it can be caused by other social choices and medical problems such as:

Memory Loss Symptoms

Memory loss is defined as becoming more forgetful than normal. The aging process means that older people may take longer to remember things, particularly names of people and places. You may become more forgetful and absentminded, starting off to get something and forgetting what it was you needed. This is very different from dementia and Alzheimer’s disease, which are a form of brain disease.

Related:  Sleep Plays a Vital Role in Brain Health

Reducing the Risk of Memory Loss

Although dementia is currently irreversible, there are plenty of ways to help you improve your memory and reduce forgetfulness. First of all, ensure you are eating a healthy diet and sleeping well. Saturated fat is known to impair memory and concentration, while fresh fruit and vegetables are high in antioxidants to protect the brain cells from damaging free radicals.

If you feel your memory loss is caused by certain medications, consult your doctor about substitutes. Keep a record of the days you feel particularly woolly headed and see if it improves with a change of medication or activity. Treating depression can be helpful if depression is the root cause of your poor memory, although antidepressants may contribute to memory loss.

Taking daily supplements can ensure that your memory loss is not caused by a vitamin deficiency. A lack of vitamin B12, for example, can lead to pernicious anemia. Symptoms include tiredness, a yellowish skin tone, numbness or tingling in the hands and feet, difficulty maintaining balance and poor memory. Other health supplements are formulated to support brain health, cognitive function and memory.

Although our frenetic lifestyle means we have to remember far more in terms of passwords, multiple phone numbers and PINs, our brains are capable of far more than we ever require of them. Keep your brain active and alert with puzzles such as Sudoku or crosswords. Reading is another way to continually make use of words which can exercise and improve your memory.

Finally, try using mnemonics tricks using word association, rhymes, acronyms, colors and other devices to recall a word, name or information. It’s fun and with a little practice it can counter your memory loss.

0 Comments

The Facts about Vitamin Deficiency Hair Loss

by Cindy Gray

Extra hair in the shower drain can cause some people undue stress and anxiety.  While there are a number of reasons for hair loss, sometimes vitamin deficiency is to blame.  Hair follicles need a steady supply of certain nutrients for optimal health, and a less-than-adequate diet can lead to excessive shedding.  Fortunately, vitamin deficiency hair loss is easily corrected with better nutrition and/or supplements.  

B vitamins, iron, omega 3 fatty acids, and vitamin D are all important for correcting vitamin deficiency hair loss.

The Growth Process

Hair on the head sprouts from specialized follicles, forming strands of condensed cells.  Normal hair growth follows a cycle which includes an active phase, a transitional phase, a resting phase, and a new growth phase.  During the last phase, follicles push out the old hair, and it sheds.  A vitamin deficiency or other condition that disrupts any part of the growth cycle can cause more shedding than is normal. 

Vitamins Important to Hair Health

Due to busy lifestyles, many people eat on the run or skip meals.  Nutrient-poor fast food and not eating at all can add up, resulting in a vitamin deficiency.  Low levels of any of the following nutrients can affect hair health

B Vitamins

A number of B vitamins help guard against vitamin deficiency hair loss.  B1 (thiamin), B2 (riboflavin), B3 (niacin), B7 (biotin), and B12 (cobalamin) all help promote stronger hair follicles.  In addition, vitamin B5 (pantothenic acid) makes hair more flexible and shiny, and B6 (pyridoxine) helps prevent dandruff.

Foods high in many B vitamins include dairy products, fortified whole grain cereals, leafy green vegetables, various meats, legumes, and nuts, but people can take a vitamin B-complex supplement to ensure adequate daily amounts of all of these nutrients and more.

Related:  The One Tactic that Can Stop Hair Thinning

Vitamin D

A study from Cairo University showed that women with Telogen effluvium (TE) and female pattern hair loss (FPHL) showed lower levels of vitamin D than women in a control group.  People can get most of the vitamin D they need through the sun, but inhabitants of northern regions or those who don't spend much time outdoors can benefit from foods rich in vitamin D and/or vitamin D supplements.  Wild-caught salmon, mushrooms, beef liver, and fortified grains are good sources of vitamin D.

Omega 3 Fatty Acids

Many people are deficient in omega 3 fatty acids, which help keep various parts of the body healthy, including the hair.  Good sources of these important fats include cold water fish like salmon, mackerel, and sardines; and plant sources like walnuts and flaxseed. 

Iron

In addition to vitamin D deficiency, the study from Cairo University also showed low levels of iron for women with TE and FPHL.  Because too much stored iron can also cause health problems, people should get this mineral from foods in lieu of supplements, unless otherwise specified by a medical professional.  Good food sources include clams, oysters, red meat, fortified cereals, soybeans, pumpkin seeds, and spinach. 

Excessive hair loss can be distressing, but sometimes it's only a side effect of nutrient deficiency.  People can correct vitamin deficiency hair loss by simply changing their diet.  Because excessive shedding is a symptom of several conditions, people dealing with this problem should consult with a medical professional for proper diagnosis and treatment options.

30-Day Vibrant Living Challenge

0 Comments

Little Known Ways to Lower Your Risk of Heart Disease

by Cindy Gray

Almost everyone knows that the eating a healthy diet, maintaining a healthy weight, exercising regularly, and not smoking are extremely important to lower your risk of heart disease. But, there are many other lesser known ways to protect your heart health. In this week's video you learned about the cardiovascular benefits of regular saunas, meditation and 3 nutritional supplements: nattokinase, vitamin K2 and CoQ10. Here are three more supplements that research shows can lower your cholesterol, as well as your risk of heart disease.

  1. Plant sterols: Found in legumes, whole grains, nuts and seeds, plant sterols are structurally similar to cholesterol and compete with its absorption. Supplemental plant sterols reduce cholesterol so well that the American Heart Association recommends them.
  2. Red yeast rice:  Considered a delicacy in Japan for over 1,000 years, this bright, reddish-purple yeast that grows on rice acquires its color from a fermentation process with a mold called Monascus purpureus.  Studies show supplemental red yeast rice is very effective at lowering cholesterol and triglycerides. Unlike statin drugs, which can increase the risk of and/or worsen diabetes, red yeast rice extract seem to have the opposite effect—it may improve type 2 diabetes by lowering insulin and blood glucose.
  3. Guggal (Commiphora mukul). This gum from a tree resin has been used by Ayurveda for thousands of years for its heart health benefits. Studies show that guggul can reduce total cholesterol up to 30 percent, LDL by 35 percent and increase HDL by 20 percent within 12 weeks. Guggal also has strong anti-inflammatory properties.

Good heart health starts with a healthy diet and lifestyle. But, remember there are many other techniques and dietary supplements that can be of benefit too. If you have heart disease, be sure to check with your doctor first before beginning any program to improve your heart health.

Healthy Living Starts Here... Free Resource Guide

0 Comments

Do You Have a Vitamin A Deficiency?

by Health News

It takes an entire alphabet of nutrients to keep the body healthy, and the list begins with vitamin A.  This important vitamin helps ensure that photoreceptors, or light-sensitive nerve cells in the eye's retina, function properly.  Vitamin A is also important to the health of the skin, lungs, intestine, and urinary tract, and it helps prevent infection.  Most people around the world get plenty of vitamin A through foods or multivitamins, but vitamin A deficiency is common in developing countries or in areas where people do not eat enough eggs or vegetables. 

Vegetables like carrots, sweet potatoes, and orange bell peppers help prevent vitamin A deficiency.

Problems with Vitamin A Absorption

While most cases of vitamin A deficiency come from inadequate nutrition, it can also be a side effect of certain health disorders.  Conditions like celiac disease, cystic fibrosis, blockage of the bile ducts, and some pancreatic disorders can diminish the body's ability to metabolize fats, which impairs vitamin A absorption.  

Related:  Five Myths about Vitamins

Vitamin A Deficiency Symptoms

The first symptom of vitamin A deficiency is a reduced ability to see in dimmer light, or night blindness.  If left untreated, foamy deposits called Bitot spots can form in the whites of the eyes, and people can develop xerophthalmia, a condition in which the whites and corneas of the eyes become thick and dry.  Softening and deterioration of dry corneas can result in blindness.  In fact, vitamin A deficiency is a common cause of blindness in developing countries.

Other vitamin A deficiency symptoms include:

  • Dry, scaly skin
  • Thickening of the lungs, intestine, and urinary tract
  • Frequent infection

Sources of Vitamin A

There are two types of vitamin A:  preformed vitamin A found in animal products and provitamin A found in fruits and vegetables.  Foods that contain vitamin A include dairy products, organ meats, fortified breakfast cereals, salmon, leafy green vegetables, and orange and yellow produce like cantaloupe, apricots, mangoes, carrots, sweet potatoes, and squash. 

Research

Studies show that people who consume high amounts of plant-based vitamin A (but not vitamin A supplements) may reduce risks for lung or prostate cancer.  On the flipside, smokers who consume high doses of vitamin A supplements actually can increase their risk of lung cancer.

Studies have found that vitamin A supplements can be valuable for deficient children in developing countries who contract the measles.  High doses of the vitamin reduce fever and diarrhea caused by measles and lower risks for death from the disease.

Dangers of Excessive Vitamin A

Just as vitamin A deficiency can have negative effects on the body, so too can having an excessive amount of vitamin A levels.  Side effects include cracked lips, dry skin, hair loss, headache, weak bones, and brain pressure.  Getting vitamin A from food rather than supplements helps because the conversion process is very slow.  However, if consumed in large quantities, carotenoids in orange and yellow fruits and vegetables can turn the skin yellow, particularly on the palms and soles of the feet.

Vitamin A is important to the human body in many ways.  To maintain good health, it is important to get enough vitamin A, but too much can cause problems.  People worried about vitamin A deficiency should see a medical professional for a blood test and treatment options.

5 Medications to Avoid at All Costs - Get Your Free Report

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

5 Signs and Symptoms You May Have a Vitamin B12 Deficiency

by Cindy Gray

Vitamin B12 is one of the B-complex vitamins that are essential for good health.  The body uses it to manufacture red blood cells, nerve cells, and DNA, and vitamin B12 is important to metabolism and cardiovascular health.  Like many other vitamins, B12 is not manufactured by the body, which means people must get it from food or supplements.  Consuming inadequate amounts of this important vitamin, or problems with its absorption, can lead to a vitamin B12 deficiency, a condition that is somewhat common, especially among older people.  Read on to learn about five signs and symptoms of deficiency

Clams are just one of the many food sources that help prevent vitamin B12 deficiency.

1.  Weakness

One of the first signs of vitamin B12 deficiency is body weakness, a natural consequence of reduced levels of red blood cells.  Because weakness is a symptom of a variety of physical conditions, people should consult with a medical professional to rule out possibilities.

2.  Gastrointestinal Disorders

Certain gastrointestinal disorders like colitis, celiac disease, Crohn's disease, inflammatory bowel disease, and leaky gut syndrome can affect absorption of vitamin B-12.  Supplements and B-12 shots can help prevent vitamin B12 deficiency in people with these conditions.

Related:  Five Simple Tips for Healthy Vision

3.  Vision Loss  

Low levels of vitamin B12 can have a negative effect on the optic nerve, but supplements can help.  A study from Japan examining 28 patients with glaucoma showed improvements with a daily dose of 1500 mcg of vitamin B12 over five years.  The participants receiving B12 experienced reduced peripheral vision loss, more stable visual acuity, and better control over eye fluid pressure than participants that did not receive vitamin B12.

4.  Shortness of Breath

Failure to absorb vitamin B12 can result in a reduction of red blood cells that can lead to a condition called pernicious anemia.  Symptoms of this condition include shortness of breath and fatigue.

5.  Memory Loss

Vitamin B12 deficiency can impact brain function, causing symptoms like disorientation, difficulty thinking, and memory loss.  Research shows supplements can help. 

A study from Australian National University found that older adults who received supplements containing vitamin B12 and folic acid over two years experienced better results on tests for short-term and long-term memory than participants who did not receive the supplements. Researchers speculated that results might be due to lower levels of homocysteine, an amino acid linked to poor cognitive function.

Sources of Vitamin B12

Natural food sources of B12 all come from animal products and good options include clams, beef, turkey, oysters, chicken, trout, and salmon.  People who are vegan, vegetarian, or those with absorption issues can benefit from foods fortified with synthetic B12 or B12 supplements. 

People need vitamin B12 to stay healthy, but according to the National Health and Nutrition Examination Survey, about 23 percent of adults above the age of 49 have some level of deficiency.  People who are concerned about vitamin B12 deficiency should visit a medical professional for a blood test and treatment options.

30 Days to Rethink How You Take Supplements

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

0 Comments

Simple Guide to Optimal Health and Fitness

by IVL Products

While we may know a lot about optimal health in theory, in reality, does our lifestyle measure up?  A truly healthy life consists of many different aspects, including diet, supplements and exercise. 

Optimal health includes eating plenty of fresh fruit

Health and fitness go hand-in-hand, but it’s important to choose regular exercise activities that you actually enjoy as part of your simple healthy lifestyle, to avoid it becoming a dreaded chore. 

Optimal Health and Fitness

Exercise should not be all about burning calories or how much time you spend at the gym. In order for fitness to be a part of your life naturally, exercise in a way that is intuitive and natural.

As humans, our bodies were never intended for life as a couch potato or sat at a desk all day; they were designed for daily activity. It helps to understand by thinking about the exercise our ancestors did: walking, sprinting, climbing, swimming, crawling and lifting heavy things. By replicating those activities on a daily basis, we will be giving our body a natural all-round workout as nature intended.

Related:  Exercise Your Right to Brain Health

The American College of Sports Medicine (ACSM) published an excellent Complete Guide to Fitness and Health which gives plenty of tips, instructions and illustrations on how to achieve optimal health through nutrition and exercise.

Health and Diet

Exercise is just one part of optimal health and it has to be done in conjunction with a healthy diet.

Once again, it pays to think simply and eat like our ancestors did. Their diet as hunter-gatherers would have included meat, fish, fowl, fruit, nuts, raw vegetables and plants. They would have drunk plenty of water rather than sugary, soda and drinks heavy in caffeine and artificial sweeteners.

Genetically engineered foods such as soy, corn, canola oil and varieties of vegetables and fruits would not have been part of our diet historically, and neither would pesticides and fertilizers. It’s a good reason to go organic and try to get back to the optimally healthy lifestyle nature intended.

Sleep and Stress

In the days before electricity brought TV entertainment, our ancestors would have risen and slept according to the hours of daylight and nightfall. They would have enjoyed plenty of sleep. Stress would have been limited to key moments during a hunt, when the “fight or flight” hormones of adrenalin and cortisol would have kicked in momentarily, not all the time as in our modern-day lives.

Although we may pride ourselves on our civilized and developed society, when it comes to optimal health and fitness, it can be good to look back and try to emulate the simple, natural lifestyle that our bodies are designed for. 

0 Comments

How to Reduce Food Cravings by Killing Candida

by Health News

As each year draws to a close, people begin to think about healthy resolutions for the year to come.  Eating a more nutritious diet often tops the list, but resisting cravings for sweets and other high-carbohydrate foods is easier said than done.  In people with candida overgrowth, cravings for sugar or foods that quickly convert to sugar are persistent and intense.  Learning about candida teaches people how to reduce food cravings once and for all.   

When considering how to reduce food cravings, people should start with dietary changes.

What is candida?

Candida albicans is a type of yeast found in the digestive tracts of most humans.  Amounts in the body largely depend on a person's diet.  Yeasts thrive on sugar, so people who don't eat a lot of sugar usually have a healthy balance of candida in the gut.  People with diets high in sugar or foods that quickly convert to sugar often have a surplus of candida in the gut.

How does candida influence food cravings?

Eating more sugar causes candida numbers to grow, and more candida results in more cravings for sugar and foods that convert to sugar. 

What are some dietary changes for reducing food cravings?

When considering how to reduce food cravings, eliminating sugar and other sweeteners makes the obvious first step.  In addition to white and brown sugar, people should avoid honey, molasses, corn syrup, and agave nectar.  Pure, organic stevia makes a good natural alternative sweetener because it doesn't spike blood sugar levels.

People should steer clear of refined carbohydrates like baked treats, French fries, pizza, bread, or pasta that convert to sugar quickly.  Because fruit has a lot of natural sugar (fructose), servings should be limited to two per day.  Raspberries, strawberries, and green apples offer lower amounts of fructose, while grapes, mangoes, cherries, and bananas contain higher amounts.  Wine, beer, and other types of alcohol also convert to sugar quickly and should be eliminated from the diet.

Dairy products like milk and cheese have high levels of sugar and should be avoided.  Almond milk and some brands of plain, Greek yogurt make good alternatives.  Look for yogurt with less than 15 grams of sugar per serving, and flavor with lemon juice and a little stevia for a dairy product high in healthy probiotics.

Include non-starchy vegetables, grass-fed beef, free-range chicken, and wild-caught fish in the diet.  Take a probiotic supplement containing at least 5 individual strains to restore beneficial bacteria to the intestinal tract, and try a chromium supplement to help reduce cravings.

Related:  Probiotic Supplements: Not Just for Intestinal Health

What are some other symptoms of candida overgrowth?

Food cravings are not the only symptom of candida overgrowth.  Additional symptoms include:

  • Chemical and food sensitivities
  • Chronic vaginal yeast infections
  • Depression
  • Digestive issues like gas, bloating, and diarrhea
  • Fatigue
  • Foggy thinking
  • Headache
  • Poor sleep
  • Sinus congestion

Cravings for sugary and high-carbohydrate foods lead to a catch 22 for many people.  Satisfying cravings results in more candida in the digestive tract, and more candida causes more food cravings.  People discover how to reduce food cravings and generate better overall health by learning about candida, nutrition, and sugar levels in food.

 

0 Comments

Three Cellulite Home Remedies for Tighter, Smoother Skin

by IVL Products

When it comes to physical appearance, few things frustrate women more than cellulite, and it is an equal-opportunity annoyance.  From teenagers to seniors, cellulite affects up to 90% of women at some point in life.  While connective tissue in men forms in a crisscross pattern, female connective tissue takes on a honeycomb shape.  Any extra fat tends to bulge out and create a dimpled effect on the skin, particularly on the stomach, hips, and thighs.  Women are always searching for ways to reduce the appearance of cellulite, and three cellulite home remedies show promise according to anecdotal and scientific evidence.

When it comes to cellulite home remedies, many women use coffee.  Instead of drinking it, they rub the grounds on their skin.

1. Coffee Grounds and Olive Oil

Women looking to reduce cellulite should try this easy recipe:  add 2 T of olive oil to 1/2 cup caffeinated coffee grounds, and heat in the microwave for 10 seconds.  Massage the mixture into the affected areas and wrap with plastic wrap.  Remove after 20 minutes.  For the best results, repeat the process two or three times per week for six weeks.

How it works:  The olive oil helps bind the coffee grounds to the skin, and the caffeine within the coffee dilates blood vessels, which improves circulation.  This gives cellulite-ridden skin a firmer, more toned appearance.

Related: Drinking Coffee:  The Benefits

2. Gota Kola

Several studies verify that oral consumption of Gota kola supplements makes one of the better cellulite home remedies.  For optimal results, people should take 30 mg of Gota kola three times per day.  Use it for six weeks or less with at least two weeks in between re-use.  People with liver disease or diabetes, or people taking diuretics should not use Gota kola.  Check with your health care practitioner if you have any concerns.

How it works: 

Called triterpenoids, the active ingredients in Gota kola help minimize the appearance of cellulite by strengthening connective tissue which makes skin thicker and improves its elasticity. 

3. Grape Seed Extract

An herb used for thousands of years in Ayurvedic medicine, grape seed extract is best known for its benefits to memory and cognitive function.  However, it also possesses antioxidants called proanthocyanidins that help reduce the appearance of cellulite.  People taking anti-coagulants or Phenacetin should not take grape seed extract.  Always check with your doctor if you have questions or concerns.

How it works:

Active ingredients in grape seed extract enhance circulation by strengthening blood vessels and inhibiting elastase and collagenase, enzymes that can damage human connective tissue.  The recommended dosage for grape seed extract is 50 mg twice per day.

Factors that Contribute to Cellulite

In addition to cellulite home remedies, becoming aware of factors that contribute to cellulite can also help people reduce its appearance.  These factors include:

  • Dehydration
  • Excess body fat
  • Hormonal changes
  • Poor nutrition or fad dieting
  • Sedentary lifestyle
  • Slow metabolism
  • Skin color and thickness

While many women spend a fortune on creams, teas, and other products for fighting cellulite, the truth is, most of them don't work.  Three cellulite home remedies that have shown success come at a reasonable price and offer minimal side effects.  Before purchasing the latest wonder cure for cellulite, women should try coffee grounds and olive oil, Gota kola, or grape seed extract. 

0 Comments

Three Best Ways to Lose Weight Naturally

by Health News

According to the Centers for Disease Control, 62% of adults in the United States are overweight or obese.  Consequently, over 100 million Americans are currently on diets, and revenue brought in by the U. S. weight loss industry tops $20 billion.  People continue to the hunt for a magic pill or potion for shedding extra pounds, but a few ingredients found in any grocery store offer some of the best ways to lose weight naturally.

Simply adding fiber to the diet makes one of the easiest and best ways to lose weight.

Probiotics

A study published in The British Journal of Nutrition showed encouraging results for women looking to lose weight.  Researchers asked 125 overweight men and women to follow a 12-week diet plan and an additional 12 weeks of maintenance.  Half of the participants also took daily probiotic supplements, and the other half took a placebo.

Results showed that women subjects who took probiotics lost almost twice as much weight as women who took a placebo.  During the maintenance period, women taking probiotics continued to lose weight, while women taking the placebo plateaued.  Surprisingly, the probiotics had no effect on the weight of the male subjects.

Fiber

A long-term study from the University of Massachusetts shows that simply adding fiber to the diet makes one of the easiest and best ways to lose weight.  Researchers asked 240 overweight people with metabolic syndrome (high blood pressure, high blood sugar, and high cholesterol) to go on the American Heart Association (AHA) diet or to add at least 30 grams of fiber to their regular daily diet in the form of fruits, vegetables, and whole grains.

After one year, both groups lost similar amounts of weight, and the people in the fiber group showed similar reductions in blood pressure, blood sugar, and cholesterol levels as the people in the AHA group.  This study shows that making one easy change (adding fiber to the diet) works as well as a strict eating plan for promoting weight loss and better overall health.

Related:  Green Tea: A- Promising Anti-Cancer Superfood

Green Tea

A number of studies show the fat and weight-reducing effects of green tea, especially when combined with exercise.  A study on mice at Penn State University showed that those who consumed decaffeinated green tea and exercised regularly showed significant reductions in body weight and better overall health. 

A group of mice on a high-fat diet ingested green tea extract and engaged in regular exercise for 16 weeks.  Following the research period, these mice showed an average reduction in body mass of 27.1% and an average reduction in abdominal fat of 36.6%.  Additional health benefits included reductions in blood glucose, plasma insulin levels, and insulin resistance, all factors which relate to diabetic health.

With a growing number of overweight people, weight loss has become a multi-billion dollar industry.  While special vitamins and costly exercise equipment boast big results, sometimes the best ways to lose weight are simple and inexpensive.  Find probiotics, fiber, or green tea at any grocery store or your favorite natural supplements website. 

0 Comments

Seven Symptoms of Poor Nutrition

by Cindy Gray

According to the World Health Organization (WHO), adequate nutrition is the foundation of good health.  What we eat affects our physical, emotional, and mental health.  Poor nutrition results from insufficient amounts of food, an overabundance of food, or foods with low nutritive value.  All three result in insufficient nutrients, which can lead to seven symptoms of poor nutrition. These include tooth decay, anemia, depression, beriberi, constipation, diabetes, and stroke.   

 Avoid symptoms of poor nutrition by eating proper amounts and proper types of food.

1. Tooth Decay

Tooth decay is one of the most common symptoms of poor nutrition and one of the easiest to manage.  Avoiding foods like cake, candy, and dried fruits that stick to the teeth helps discourage tooth decay.  Dentists recommend replacing these foods with raw veggies, nuts, plain yogurt, cheese, and sugarless gum or candy.  Overeating also contributes to tooth decay because it creates more opportunities for oral bacteria to develop.  Cutting back on snacking helps prevent these opportunities.

2. Anemia

A diet low in iron, folate, and/or vitamin B12 can result in a reduced blood cell count or nutritional anemia.  Physical characteristics include pale skin, fatigue, and weakness.  Treatment includes vitamin supplements and foods rich in minerals like meat, poultry, eggs, vegetables, and fortified cereals.

3. Beriberi

Eating a normal, healthy diet should provide the body plenty of thiamine.  Bodies that don't get enough thiamine can develop beriberi.  Because many foods in the U. S. are vitamin-enriched, beriberi is rare.  It does show up in people who abuse alcohol because excessive alcohol limits the absorption of certain nutrients in the body, including thiamine.

4. Constipation

A number of poor dietary choices can cause constipation including eating foods high in animal fats like dairy products, meats, and eggs, or those high in sugar and low in fiber.  Inadequate amounts of water and drinking too much caffeine and alcohol can dehydrate the body, which also leads to constipation.

Related:  Dangers of Laxative Overuse For Chronic Constipation

5. Diabetes

When the body is unable to produce enough or any insulin it causes elevated levels of glucose in the blood, or diabetes.  Many experts attribute the development of type 2 diabetes to overeating and too little exercise.  In addition to engaging in more physical activity, people looking to avoid type 2 diabetes should add foods to the diet that help stabilize blood sugars like whole grains, beans, vegetables, and low-glycemic fruits.

6. Stroke

Because it can increase blood pressure and cholesterol levels, an unhealthy diet elevates risks for stroke.  Experts typically recommend plenty of low-fat, low-sugar, and high-fiber foods like fresh fruit, vegetables, beans, legumes, and whole grains.  Too much sodium raises blood pressure, so people should limit daily salt consumption to no more than 6 g (about one teaspoon).

7. Depression

In addition to physical symptoms, there are mental symptoms of poor nutrition.  Food patterns like poor appetite, skipping meals, and cravings for sweet foods can contribute to the onset, duration, and severity of depression.  Taking measures to eliminate these patterns may help offer relief.

Conclusion

When it comes to the health, nutrition plays a key role.  People can prevent symptoms of poor nutrition by eating proper amounts and proper types of food.  A nutritious, well-balanced diet contains:

  • Whole fruits and vegetables
  • Whole grains
  • Lean meats
  • Low-fat dairy products
  • Nuts and seeds
  • Beans and legumes
  • Healthy fats 

0 Comments

Five Myths about Vitamins

by Institute for Vibrant Living

Taking vitamins seems like a good way to stay healthy even when your diet isn’t. Or at least that’s what we would like to believe. Vitamin supplements can be a healthy addition to your diet, but they are not magic pills.  Let’s dispel the five most common myths about vitamins.

Myth #1:  Expensive Urine

You may have written off vitamin supplements because of claims by so-called experts that you can’t absorb extra vitamins and minerals unless it is from actual food; and they just end up being secreted from the body as “expensive urine.”

Fact or fiction? Fiction! If any dietary compounds like vitamin C are detected in your urine it means they were circulating in your blood stream at some point. If the vitamin was in your bloodstream, then you absorbed it and your body used it. 

Myth #2:  A Vitamin Pill Is the Same as Food

Why eat broccoli or salmon if you could just pop a pill, right?  While vitamins are a healthy supplement to your diet, they cannot replace actual food. Vitamins are called supplements because they are a good way to supplement your healthy diet of real foods.  Vitamins contain micronutrients, but we need both micro and macronutrients like protein, fats and carbohydrates to properly fuel our bodies.

It is difficult to get the recommended daily allowance of all vitamins and minerals through your diet, so taking supplements are a good way to cover those little nutrition gaps we all experience. The truth is that there are many compounds in food that are good for you, and many that cannot be duplicated in pill form.

Myth #3:  All Vitamins Are Pharmaceutical Strength

Here’s another one of the most common myths about vitamins. Not all vitamins are pharmaceutical grade just because you bought them in the vitamin shop at a pharmacy.  There are food grade (or store grade) and pharmaceutical grade vitamins.

Food grade vitamin capsules are allowed to have only 20% of the nutrients they say they contain. All the nutrients may have been in the batch but did not necessarily end up in each capsule.

Pharmaceutical grade supplements must meet the U.S. Pharmacopeia standards, which states that the capsule must contain more than 99% of the ingredients listed. They also must have a higher bioavailability than store grade vitamins. The best ones are whole food based and chelated.  Chelated means they are firmly attached to an amino acid or other organic compound so as to not disassociate in the digestive system.

Related:  Vitamin Deficiency Symptoms

Myth #4:  All Vitamin Are Safe

Generally this is true. Most of the supplements you purchase contain only trace amounts of the healthy compounds you take them for, making it hard to consume too many.  Water soluble vitamins dissolve in your bodily fluids while fat soluble vitamins like vitamins A, D, E and K, are stored in your fat cells. There is a chance of toxicity if you have too much of one vitamin build up in your system. They can lead to birth defects (vitamin A) or interfere with blood thinning drugs taken for cardiovascular or prevent normal blood clotting (vitamin K).

Some supplements can interfere with prescription drugs, so always consult your doctor before adding any supplement into your diet.

Myth #5:  It Doesn’t Matter Where You Store Your Vitamins

Wrong! Oxygen, light and water can render vitamins useless.  Many people store their vitamins in the bathroom medicine cabinet, which is the worse place for them. The humidity from the shower will seep into the container over time and start to break down the pills or capsules. 

Some vitamins like A and E are light sensitive, so sitting on the counter under the harsh glare of florescent lighting can cause photo-degradation.  Even exposure to oxygen can start to degrade the nutrients in vitamins.

The best place to store supplements with the cap screwed on tightly is in a cool dry place like a kitchen cabinet away from the stove or sink.   Always keep them out of reach of children. Look for those with childproof caps if you have curious little ones in the home.

Vitamins have an expiration date and overtime begin to degrade. Dispose of those over a year old or sooner if they look discolored, start to crumble or smell odd.

Myth Busters

Now that you know the myths about vitamins you can safely include them in your healthy eating plan and enjoy their many health benefits!

0 Comments

The Many Ways Spirulina Benefits the Health

by Health News

With a shift toward health and wellness on the rise, many people are on the hunt for more nutritious foods.  It doesn't get much more nutritious than spirulina.  This blue-green algae is chock full of important nutrients.  Spirulina is sustainable and provides more nutrition per acre than any other type of food.  With 18 amino acids and 62 percent pure protein, it makes a good food choice for vegetarians and vegans.  Because the protein is 95 percent digestible, spirulina benefits people with gastrointestinal issues as well. 

Spirulina offers an abundance of vitamins including vitamin A, vitamin B6, biotin, riboflavin, pantothenic acid, and vitamin B12 and important minerals like magnesium, potassium, calcium, copper, and phosphorus.  If that weren't enough, spirulina also delivers important enzymes, essential fatty acids, and carotenoids like beta carotene, zeaxanthin, and lutein.  Packed with so many nutrients, it's not surprising this green superfood is often the subject of scientific research.

Allergy and Infection

By stopping the release of histamines, spirulina may offer a protective effect against allergy symptoms according to a number of preliminary test tube and animal studies.  Research in the laboratory also shows that spirulina boosts the production of antibodies that help ward off certain types of infection and chronic disease.  Studies continue to determine if spirulina helps prevent allergies and infection in people.  

Cholesterol and Blood Pressure

A study published in Lipids Health Digest showed that spirulina benefits cholesterol and blood pressure.  Without making any other changes to diet or lifestyle, 36 people consumed 4.5 grams of spirulina each day.  After six weeks, subjects showed lower readings for total cholesterol, systolic and diastolic blood pressure, and body fat. 

Related:  Workout Tips to Lower Blood Pressure

Oral Cancer

People who chew tobacco sometimes develop white or gray precancerous lesions called leukoplakia.  One placebo-controlled study examined the effects of spirulina on these lesions in 77 tobacco chewers.  After taking spirulina supplements for one year, 45 percent of the subjects showed total regression of leukoplakia.  Several animal studies have also indicated that intervention with spirulina results in tumor regression.

Eye Disease

Due to nutrients like lutein and zeaxanthin, many experts believe spirulina benefits could extend to eye health, especially if combined with astaxanthin, another eye health nutrient.  More research is needed to verify these beliefs. 

Conclusion

Due to a wide range of wholesome nutrients and many proven health benefits, more people than ever are making spirulina part of their dietary plan.  Powdered spirulina makes a popular ingredient in green smoothies, or people can purchase dried spirulina in tablet form.  Before beginning any supplementary regimen, it is wise to consult with a health care provider, especially if on prescribed medication.

0 Comments

Discover How a Powdered Supplement Benefits the Health

by IVL Products

While many people strive to consume a healthy diet, it is nearly impossible to obtain adequate nutrients every day through eating.  Filling in nutritional gaps with quick and easy supplements helps.  According to research, a powdered supplement benefits the body over pills, tablets, and capsules by offering up to 95 percent absorption when blended into a liquid.  This is because nutrients in liquid form go straight to the bloodstream, bypassing the digestive process.  When it comes to pills, tablets, and capsules, nutrient absorption rates fall to around 10 to 20 percent.  In addition to offering better nutrition, liquid nutrients are much easier to swallow.  Three types of powdered supplements in particular make popular choices for supplementary nutrition.  

A powdered supplement benefits the consumer with ease of use and high nutrient absorption

Green Superfood Powder

Green superfood powder creates a beverage packed with vitamins, minerals, and phytonutrients when mixed with water.  This powdered supplement benefits the body in many ways with a combination of healthful green ingredients like alfalfa, chlorella, spirulina, and wheat grass and many extras like fruits, vegetables, enzymes, and probiotics.

An animal-based study published in The American Journal of Chinese Medicine showed that one green ingredient ─ alfalfa ─ offered protective effects for the livers of rats when given in tandem with a known liver irritant.  Animal studies have also shown that alfalfa lowers blood glucose levels in diabetic mice, and this is just one of many healthful ingredients available in green powdered supplements.

Related:  Studies Confirm Benefits of Maca for Women During Menopause

Maca

Originating in Peru, the maca plant offers a host of vitamins, minerals, essential fatty acids, and protein through its roots.  Research shows that supplementation with dried maca root powder may increase energy levels in healthy people and those living with various health issues.  In one study, researchers timed a group of healthy cyclists who completed a 40 km bike ride before taking maca and completed the same ride after taking maca for two weeks.  Results showed significant improvements in the completion times of the cyclists, which researchers attributed to increased energy levels.

Protein Powder

People who exercise regularly or who have trouble swallowing often appreciate protein powder that can be blended into a beverage.  Available in a wide array of flavors like chocolate, vanilla, strawberry, and banana, protein powder comes with varying levels of carbohydrates dependent upon what is needed by the user.  Different types of protein may include soy, rice, whey, or casein protein.

Conclusion

A powdered supplement benefits the body in many ways.  Whether people need the nutritional punch provided by a green supplement powder or the occasional energy lift offered by maca powder, supplementary beverages make a delicious and easy way to obtain valuable nutrients.  Supplement powders can be found at local whole foods and nutrition stores or conveniently ordered online through natural supplement websites. 

0 Comments

Battle Chronic Fatigue Syndrome with Two Red Superfoods

by IVL Products

Modern life comes with jam-packed schedules, making people more tired than ever.  While occasional fatigue is normal, chronic fatigue is not, especially when severe.  If people experience debilitating physical and mental fatigue that lasts for more than six consecutive months, they may have chronic fatigue syndrome, or CFS.  Additional symptoms associated with CFS include poor memory, headaches, sore throat, and pain in the muscles or joints.   

Watermelon contains an array of nutrients that may benefit people with chronic fatigue syndrome.

Cause and Treatment

Experts have yet to identify a lone cause, but some think chronic fatigue syndrome may develop from a number of triggers including immune disorder, infection, stress, trauma, or toxins.  While there is no known cure for CFS, treatment involves a number of strategies including cognitive-behavioral therapy, moderate exercise, sleep management techniques, and good nutrition.  A wholesome diet may help prevent or relieve symptoms of CFS.  Two red fruits in particular offer many benefits.

Red Apples

Red apple skins are a rich source of the antioxidant, quercetin.  This potent flavonoid helps fight free radicals that can cause cell damage and disease, and it raises energy levels by enhancing the immune system and increasing the number of mitochondria in cells. 

Studies on trained athletes show that treatment with quercetin supplements can boost endurance.  Another study from the University of South Carolina at Columbia tested the endurance of somewhat-active college students on an exercise bicycle.  After taking 500 mg of quercetin twice a day for one week, cycling endurance improved as well as lung function in all students.  The lead author of this study indicated the results might be good news for people suffering from energy-draining conditions like chronic fatigue syndrome.

Related:  Magnesium Deficiency and Chronic Fatigue Syndrome

Watermelon

While tomatoes offer a rich source of lycopene, scientists at the South Central Agricultural Research Laboratory (SCARL) in Lane, Oklahoma have shown that watermelon offers even more.  This powerful antioxidant and others in watermelon help fight harmful free radicals that contribute to disease.  Nutrients like vitamin B6, vitamin B1, magnesium, potassium, and L-citrulline found in watermelon also help people with CFS by boosting energy levels by as much as 23 percent.

Conclusion

A nutritious diet helps prevent a wide range of health problems.  Additional red superfoods that may help prevent or relieve symptoms of chronic fatigue syndrome include tomatoes, strawberries, cherries, and raspberries.  In addition to whole fruits and vegetables, people with CFS should add lean poultry, wild fatty fish, whole grains, nuts, and seeds to the shopping cart.  It helps to eliminate processed foods and sodas and drink plenty of pure, clean water.  People with CFS shouldn't smoke, and they should limit consumption of alcohol.   

0 Comments

Tell-Tale Signs of Vitamin A Deficiency

by Cindy Gray

Everyone knows vitamins benefit the body, and good health starts at the beginning of the alphabet.  Vitamin A is an essential, fat-soluble vitamin important to the eyes, bones, gums, skin, reproductive system, and the respiratory and intestinal tracts.  Two different types of vitamin A are present in foods.  Preformed vitamin A (retinol) can be obtained through animal products, and pro-vitamin A (carotenoids) are found in certain fruits and vegetables.  When people don't get enough vitamin A in the diet, they may experience signs of vitamin A deficiency. 

Night blindness is one of the first signs of vitamin A deficiency

What is the first sign of vitamin A deficiency?

Because vitamin A plays a key role in eye health, people who are deficient in vitamin A first experience symptoms of night blindness.  While people with night blindness see normally during the day, they have problems adjusting when light fades.  A study published in The Asia Pacific Journal of Clinical Nutrition found that consumption of a daily vitamin A supplement protects against the development of night blindness.  If not treated, vitamin A deficiency can progress to dry eye syndrome and other serious vision problems.

What is dry eye syndrome?

Continued vitamin A deficiency can affect the conjunctiva (or the covering on the whites of the eyes) that keep eyes moist and lubricated.  The conjunctiva dry out and ulcers appear on the cornea.  If left untreated, vitamin A deficiency can lead to vision loss.

What are some other signs of vitamin A deficiency?

Vitamin A triggers inflammatory response and boosts production of collagen, which helps with repair and healing of wounds.  People who don't get enough vitamin A may experience slower healing and greater risks for infection.  In studies, vitamin A supplementation has been shown to be particularly helpful for people who take steroid medications because steroids impair collagen synthesis.  In addition to the skin, vitamin A also contributes to tooth and gum health.

Related:   The ABCs of Eye Floaters

How does vitamin A promote healthy teeth and gums?

In addition to promoting healthy skin (outer body lining) vitamin A helps maintain mucous membranes (inner body linings) like those of the gums, and healthy gums help anchor teeth. When gums become inflamed, adequate levels of vitamin A help to speed the healing process, but vitamin A deficiency impedes the healing process.  People with chronic gum problems may want to check with a medical professional for testing of vitamin A levels.

People can prevent signs of vitamin A deficiency by eating plenty of sweet potatoes, carrots, dark leafy greens, bell peppers, fish, liver, and tropical fruits or by taking a daily vitamin A supplement.  As of this writing, for men over the age of 18, the recommended dietary allowance (RDA) for vitamin A is 900 micrograms (mcg).  For women over the age of 18, the RDA for vitamin A is 700 mcg.  Pregnant or breastfeeding women should consume 770 mcg and 1,200 mcg respectively.  People who suspect a vitamin A deficiency should consult with a health care professional for confirmation before starting a supplementary regimen.