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Stop Stress-Related Insomnia with GABA

by Institute for Vibrant Living

If you have difficulty getting off to sleep, or wake up and cannot return to sleep, you may find it comforting to know that one in three people have some degree of insomnia, according to the Sleep Health Foundation. Much of the problem is due to a stressful lifestyle, but effective stress management using natural herbs and supplements can help.

Nutritionist Patrick Holford states in his book Optimum Nutrition for the Mind that every week Brits pop 10 million tranquillizers, smoke a similar number of cannabis joints and drink 120 million alcoholic drinks, often as a socially accepted form of stress management. This disturbing trio of alcohol, cannabis and tranquilizers all has one common ingredient – GABA – which is known to have a calming, soporific effect. Taking it in supplemental form has none of the alarming side effects that drugs and alcohol cause, but what is GABA, is it safe and how does it work?

How Does GABA Work for Stress Management

GABA stands for gamma-aminobutyric acid, an amino acid which acts as a natural relaxant and calming neurotransmitter in the brain. Our bodies produce GABA from glutamine and it is vital for proper brain function. GABA influences mood, producing endorphins that make us relaxed and happy. GABA deficiency is linked to insomnia and epilepsy as well as feelings of anxiety, stress and tension, so it has an important part to play in stress management.

Research shows that GABA increases the production of alpha brain waves, similar to a state of meditation during yoga, for example. It also reduces beta waves which are associated with nervous tension and hyperactivity. These wave patterns can be measured using an electroencephalogram (EEG).  People who are stressed have high levels of beta waves, and GABA helps restore the balance. This natural calming effect makes GABA an excellent natural answer for stress management as well as for insomnia.

Related:  Sleep Deprivation: Is it Dangerous to Your Health?

Chronic Stress Lowers GABA

Low natural levels of GABA may be caused by a lack of glutamine, low levels of B vitamins, zinc, iron and manganese, or by chronic stress. A simple saliva or urine test can show whether you are producing sufficient GABA.

High amounts of caffeine, excessive exposure to electromagnetic radiation, low levels of progesterone and chronic pain can all reduce GABA levels in the body. Ironically, lack of sleep also lowers GABA levels, which in turn means you cannot sleep the following night. This sets up a vicious circle on insomnia. Taking GABA supplements can break the cycle, particularly for those suffering with stress-related insomnia.

How Much GABA to Take?

Taking 500 mg of GABA once or twice a day can significantly support stress management.  For stress-related insomnia, taking 100 mg about 30 minutes before bedtime will help you feel sleepy and relaxed. However, GABA should not be mixed with alcohol, drugs containing barbiturates, anti-anxiety medications or benzodiazepine tranquillizers, so check with your doctor if you are already taking other prescription drugs.

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Natural Ways to Beat Fatigue Symptoms

by Institute for Vibrant Living

About one million Americans report feeling chronically fatigued.  Millions more report occasional but reoccurring tiredness as a health issue. Fortunately, there are natural, safe ways to relieve your fatigue symptoms and they don’t involve taking a new prescription in most cases. Simple lifestyle changes and the addition of some herbs and supplements can help naturally relieve your fatigue and give you a new lease on life.

Understanding fatigue symptoms and what we can do about them.

Too Tired

Occasional fatigue is normal. A hard workout, long day at the office, a fun-filled but activity packed vacation, are all reasons you may be tired. Unfortunately many people feel tired all the time and it takes an unfortunate toll on their health. Fatigued drivers account for 20% of all car accidents. Tired kids and adults show a decrease in cognitive function making school and jobs more difficult. 

You might think that being too tired all the time is a normal part of aging, but it’s not. If daily living has you dragging, it’s time to make some changes to your lifestyle.

Common Reasons for Fatigue

Sleep

It cannot be emphasized enough how important getting enough sleep is to maintaining your health, especially your energy levels. Unfortunately, most Americans do not get the minimum 6-8 hours needed every night to help the body restore itself after long, stressful days working, working out, caring for family, dealing with traffic, and the stuff of daily life.

Day after day, week after week of not getting enough shut-eye leads to fatigue and other unpleasant experiences like weight gain, cognitive decline and speeds up the aging process.  Experts recommend going to bed at a reasonable hour each night and rising at the same time each day, even on weekends and vacations. Establishing a soothing nighttime ritual and sticking to it will do wonders for your fatigue symptoms.

Hormones

Hormones out of balance are a leading cause of fatigue.  A trip to the doctor might be in order if your fatigue symptoms came on suddenly.  This could indicate a malfunctioning thyroid or adrenal gland malfunction. Women going through menopause may have fluctuating and declining hormones, which cause sleep disturbances and fatigue.  Ruling out hormonal imbalances is key to banishing fatigue.

Related:  Understanding the Dangers of Hormone Replacement Therapy

Nutrition

Our bodies run on carbohydrates, but not the kind found in a doughnut. Highly refined white flour and sugar-laden foods will cause a surge in blood sugar giving you a short burst of energy, only to send you crashing and feeling tired.  You know what to do: eat more complex carbohydrates like brown rice, whole grains and vegetables while consuming a lot less white flour products loaded with sugar.

You may also not be eating enough fat. Yes, fat. It is as essential to a healthy diet as carbohydrates and protein. You need to eat the right kind of fat in moderation to optimize energy levels.  Nuts, avocados, olive, coconut and canola oils, eggs and organic, grass fed-beef are all great sources of healthy fats that will help relieve your fatigue symptoms.

You may be dehydrated. Many people mistake thirst for hunger, so before you reach for a candy bar to shake off that tired feeling, try drinking an eight ounce glass of good old fashioned water and see if you don’t feel better in about 10 minutes. Get in the habit of carrying around a bottle of H2O and drinking it a couple times a day.

Supplements

You could find relief from your fatigue symptoms by supplementing your diet with missing nutrients.

Magnesium – start with the lowest dosage (600 mg or less)

Omega-3 Fatty Acids – a fish oil supplement can help you get enough of this essential nutrient every day

Vitamin B12 – you can get this crucial nutrient in pill form or through injections

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What Should You Do About Menopause Symptoms Like Hair Growth?

by Institute for Vibrant Living

Many menopause symptoms such as hot flashes, memory lapses, increased anxiety and reduced libido are often kept private.  Dealing with them alone can be difficult, but made worse when more obvious symptoms appear, namely hair loss and/or excessive hair growth in unusual places. Hair growth during menopause, or hair loss, can be very disconcerting, but there are things you can do to minimize these hair woes.

Menopause symptoms include hair growth.

 

The Hairy Truth about Menopause

Fluctuating and declining hormone levels can cause excessive hair loss; and or hair growth such as facial hair.  While menopause is a natural phase of life, steps can be taken to help prevent hair loss and growth, such as lifestyle and dietary changes using natural herbs and supplements.

For Thinning Hair

There is HRT, or hormone replacement therapy, that is prescribed by your doctor and can help with hair loss. However, the known dangerous side effects are an increased risk for several types of cancer. Some women choose to avoid synthetic HRT because of the inhumane way horses are treated to obtain these hormones through pregnant mare’s urine.   If you want to avoid the risks and not contribute to cruel pharmaceutical practices, then forgo HRT.  Here are some natural ways to alleviate this problem.

Acceptance – While many people say, be patient, hair loss will ‘pass’, that’s much easier said than done.  Yes, hair loss in normal and natural when going through menopause, and your loved ones will continue to love you, regardless of your hair.  However, it can be emotionally devastating to experience hair loss or thinning hair.  Take steps to help reduce and remedy the situation, seek out an experienced hair stylist for the best cut for your hair type.

Reduce Stress – Get plenty of exercise, meditate, go to yoga classes, and get enough sleep. This will benefit you in many ways beyond helping to stave off hair loss. A few milligrams of melatonin might help you fall asleep on restless nights. Investing in natural fabrics for sheets and pajamas will whisk away the sweat caused by hot flashes so you can rest easier.

Related:  Restore Hair Growth and Improve Sleep

Diet – As is prescribed for every condition, eating a healthy diet will help you mitigate hair loss due to fluctuating and declining hormones. Fresh fruits and vegetables should be your dietary staples with avoidance of high-fat and sugar-laden treats.  B12 is linked to hair loss so choose foods that are rich in all the B vitamins like:

  • Spinach, mustard greens and romaine lettuce
  • Broccoli, beets, asparagus and turnips
  • Lentils, calf liver and snapper (fish)

Foods particularly high in B12 are:

  • Fortified cereals
  • Nonfat yogurt
  • Milk
  • Fish
  • Lamb
  • Fortified soy products like tofu

Supplements & Herbs

Many menopause symptoms can be relieved by taking supplements and herbs that reduce inflammation, mimic declining hormones and boost your iron levels to help keep hair healthy and strong.  Try adding these supplements and herbs into your diet to promote hair growth during menopause:

  • B12 vitamins (all the B vitamins really)
  • Iron
  • Black cohosh – an herb that mimics estrogen in the body to help slow down hair loss due to the decline of natural estrogen production
  • Evening Primrose Oil, also a great source of essential fatty acids

Dealing with Unwanted Hair

How frustrating to experience thinning hair only to find it growing abundantly on your chin, around your lips, and on your chest.   Cosmetically there is no shade of cover up to disguise thick, course, and dark hair cropping up on your face.

What can you do about unwanted hair growth during menopause, then?  Show those stray strands no mercy!  Avoid shaving, since only more stubble will grow back.  Some better options are:

Epilators– there are several brands for use at home that come with different sized heads to use on the body and the face. Like waxing, these devices pull hair out by the root for longer lasting results.

Waxing – hair removed by waxing will be slower to grow back. Today’s waxing methods are less painful and most salons offer the service.

Electrolysis – choose a spa or facility with a medically trained staff and really get after unwanted hair growth. This is the most costly treatment option, but the one that is the most effective with the longest lasting results. Remember, unwanted hair growth is usually a temporary condition, so be patient.

 

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Antioxidants: Your Immune System’s Secret Weapon

by Institute for Vibrant Living

Our immune system is a complex army of warriors with different “weapons” patrolling the body to hunt down and kill invading bacteria and viruses. Unfortunately, as we age, it does too, and becomes weaker along with muscles, eyes, and everything else. Fortunately, there are immune boosters in your refrigerator called antioxidants that can keep your disease fighting warriors stronger for longer.

Fruits and vegetables are powerful immune boosters.

Antioxidants to the Rescue

What exactly is an antioxidant? Our bodies naturally produce free radicals as a result of exposure to environmental toxins like too much sunlight, cigarette smoke, radiation and even some prescription drugs.  You also produce free radicals along with inflammation in the body when you exercise, become overly stressed, and as you age. Because free radical molecules are missing an electron, they seek out and capture electrons from other molecules turning them into free radicals, a process known as oxidation. 

 

Antioxidants generously lend molecules missing an electron one of theirs without becoming free radicals themselves, thus halting the destructive chain reaction in the body. Left unchecked free radicals disrupt DNA and cause your cells to become weaker and weaker until they die.  They are tiny superhero defenders of youth and vitality.

Antioxidants for What Ails You

Our immune system cells are as susceptible to free radical damage as any other kind of cell, and we need a steady supply to stay healthy. Incorporating antioxidants into your diet helps as an immune booster and assists your immune system to produce strong B and T lymphocytes, phagocytes and neutrophils.

Several of our organs play a key role in the immune system and also need to be constantly generating strong healthy cells to replace those lost to free radicals. Make sure you ingest plenty of antioxidants to boost your immune system to help stave off disease, and even slow down the aging process.

Related:  Glutathione: The Master Antioxidant

Essential Antioxidants

Fortunately, it’s easy to fill up on antioxidants. They are found in many of the healthiest and delicious foods available to us in abundance.  Certain antioxidants are not being produced by the body, so you need to get them from you diet. They are:

Resveratrol – found in grapes, many vegetables, dark chocolate (cocoa) and wine. It also helps lower blood pressure, improves circulation, and reduces inflammation in the body.

Carotenoids- give certain foods their bright color like tomatoes (lycopene) and carrots (beta-carotene). They are converted to vitamin A, a powerful antioxidant, in the body.

Xanthophyll – found in kiwis, maize (a kind of corn), grapes, squash and oranges.

Astaxanthin – a marine carotenoid that offers protection from ultraviolet radiation. It also has been found to slow down macular degeneration, reduce your risk of Alzheimer’s disease and dementia, several types of cancer and is a powerful immune booster.

Vitamins C and E – are generous electron donors and offer a host of other health benefits.

Best Sources of Antioxidants

Healthy and delicious foods can supply most of your antioxidant needs. You might also benefit from an antioxidant supplement to make sure you get adequate amounts daily. Be sure to add to your diet:

  • Nuts
  • Herbs and spices
  • Green tea
  • Fruits and vegetables

Fresh, organic produce and tea are your healthiest options, but even frozen foods offer some beneficial immune booster antioxidants.

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Do Free Radicals Cause Skin Changes?

by Institute for Vibrant Living

The skin is the body's largest organ, so it is important to take good care of it.  Knowing about free radicals and how to eliminate them can help.  A free radical is an unstable oxygen molecule that is missing an electron.  In the hunt for the absent electron, free radicals destroy healthy molecules and create more free radicals. A number of environmental and lifestyle factors contribute to the production of free radicals including exposure to the sun, smoking, excessive use of alcohol, a poor diet, and air pollution.  Over time, excessive free radicals can cause oxidative damage leading to skin changes like acne, wrinkles and even skin cancer. 

Lifestyle choices like smoking can promote free radical production and cause skin changes.

Young skin contains an abundance of antioxidants that protect it from free radicals.  However, aging skin produces fewer antioxidants and becomes more susceptible to damage. Fortunately, as people age, they can prevent the production of free radicals by engaging in a number of healthy lifestyle strategies.

1.  Use Sunscreen

Prolonged exposure to the sun encourages the production of free radicals. According to a study examining the effects of oxidative stress on skin cells, the use of sunscreen offers the best protection for preventing these free radicals from forming.  Natural, mineral-based sunscreens provide safe, broad-spectrum protection without harsh chemicals.  Remember to wear a wide-brimmed hat when out in direct sunlight.  Other protection methods are long-sleeved clothes and even using an umbrella for sun protection.

2.  Eat Foods High in Antioxidants

In the same study, the Slovenian research team from the University of Ljubljana also concluded "Foods rich in antioxidants and other phytochemicals such as fruits, vegetables, wine and green tea help protect against oxidative damage and free radical attack."  Specific fruits and vegetables high in antioxidants include leafy greens, red grapes, citrus fruits, melons, papaya, berries, and pomegranate.

Related:  Internal Sun Protection With ALA

3.  Take Dietary Supplements

A number of vitamin and mineral supplements block the development of free radicals.  These include vitamin B2, vitamin C, vitamin E, beta-carotene, coenzyme Q10, lutein, lycopene, and zinc.  Protective herbal supplements include bilberry, gingko biloba, grape seed extract, and turmeric.

4.  Try Skincare Products with Vitamin C or Copper

It's hard to sift through the multitude of skincare products for one that actually works, but a few added ingredients have been shown to truly benefit the skin. Vitamin C is vital to the production of collagen, the main structural protein in connective tissue. Research shows that topical application of vitamin C promotes the production of collagen and diminishes the effects of free radicals. Copper is an ingredient added to many products for aging skin. Copper peptides can help improve skin elasticity, enhance skin tone and reduce symptoms of skin conditions like rashes, eczema, and rosacea.

While environment and lifestyle can affect the skin, certain healthy strategies help keep skin changes to a minimum. People looking to enhance skin health should use sunscreen when spending more than twenty minutes outdoors. Other ways to benefit the skin include eating foods high in antioxidants, taking certain dietary supplements, and using topical skin products with vitamin C or copper.

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Which Herbs Can Help with Kidney Health?

by Institute for Vibrant Living

Do you need a kidney flush? If you are suffering from a lack of appetite, nausea, dry skin, poor concentration, lack of sleep or puffy eyes you may be in need of some kidney health benefits.

Five natural herbs deliver a host of kidney health benefits

The kidneys are fist-sized bean-shaped organs that regulate blood pressure, synthesize vitamin D, produce hormones and remove waste and toxins from the body. As we age, kidney function starts to diminish, so why not give them a boost with these five kidney-cleansing herbs?

  1. Uva Ursi

This evergreen shrub, also known as bearberry, is native to Europe and grows as far north as the Arctic. The leaves are harvested with the berries to produce a supplement that has exceptional kidney health benefits. Uva Ursi is a natural urinary antiseptic which has been used in herbal medicines for almost 2,000 years. It has antiseptic and antibacterial properties and is excellent for promoting kidney health. However, it should not be taken by pregnant women for more than seven days and should not be used to treat existing kidney infections.

Related:  Ten Ways to Naturally Protect Your Kidneys Against Stones. Malfunction and Failure

  1. Rehmannia

Known for its diuretic properties, Rehmannia is widely used in Chinese medicine for supporting kidney and adrenal health. It contains phytosterols, antioxidants and glycosides which make it powerful as a kidney tonic or liver detox.

  1. Java Tea

Also known as kidney tea, the leaves of this plant have excellent properties for the medicinal treatment of kidney stones, renal function and kidney infections. It contains flavones, glycoside and large amounts of potassium and is officially listed as a remedy for kidney ailments in official French, Indonesian, Dutch and Swiss pharmacopoeias.

  1. Couch Grass

Couch grass may be the scourge of gardeners across the globe, but this invasive weed has excellent antibacterial and diuretic properties. It relieves and helps dissolve painful kidney stones and lowers inflammation. Couch grass has been used for centuries as a natural remedy for cystitis and urethritis, delivering many kidney health benefits.

  1. Golden Rod

Used by Native American Indians to promote urinary tract health, research into this common herb found that it helps tone the urinary tract and is useful for cleansing the kidneys. Golden rod kills the drug-resistant bacteria that cause urinary tract infections (UTI) even more effectively than antibiotics. It is particularly useful for preventing further infection in those who suffer from recurring UTIs and kidney infection. 

Don’t wait until you have contracted a painful kidney infection; start to reap kidney health benefits by using these natural herbs regularly as a kidney tonic for preventative health.

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Three Supplements for a Gluten Free Diet

by Institute for Vibrant Living

Many people today adopt a gluten free diet due to gluten sensitivity or an autoimmune condition known as celiac disease. Until recently, celiac disease was relatively rare, but now an estimated one percent of all Americans suffer from this digestive reaction. A further one percent may have a gluten allergy or non-celiac gluten sensitivity.

Following a gluten-free diet excludes most of these foods

A simple Alcat test on a blood sample can detect an allergy to over 450 substances. However, most people who develop gluten intolerance are already aware of the problem as they develop digestive discomfort, abdominal bloating or diarrhea after eating wheat, barley or rye grains.

Adopting a gluten free diet can quickly solve these issues, but it does create another problem – vitamin B deficiency. By avoiding bread, beer, cereals, cakes, cookies, pastas and sauces containing gluten, you can be lacking certain essential nutrients. Celiac disease also inhibits the body’s ability to absorb minerals and nutrients, so it is particularly important for sufferers to top up their gluten free diet with the following supplements.

Related:  Boost the Immune System with Infection-Fighting Foods

Folic Acid (Folate) 

Usually found in enriched grain products, folate is a B vitamin that is essential for producing red blood cells and new cell growth. It is particularly important for pregnant women to ensure the baby develops correctly. Those on gluten free diets can find it in spinach, kale, liver and citrus fruits as well as in supplements.

Vitamin B6 

Vitamin B6, also known as pyridoxine, helps make serotonin and norepinephrine which transmit signals in the brain. Vitamin B6 is also needed to make myelin, a protein in nerve cells. Deficiency of vitamin B6 in gluten free diets can cause problems with the skin, heart, nervous and circulatory system. Mainly found in cereals, B6 is also present in smaller quantities in carrots, spinach, peas, potatoes, milk, eggs, fish and meat.

Vitamin B12 

This water-soluble vitamin is stored in the liver but deficiencies due to gluten free diets can cause pernicious anemia and excessive sweating. Vitamin B12 is required for DNA synthesis and can be found naturally in protein in fish, shellfish, meat, eggs and dairy products.

B-Complex Supplements for Gluten-Free Diets

If you prefer, look for a B-complex supplement containing at least 800 mcg folic acid, 3 mg vitamin B6 and 500 mcg B12.  A study of patients on gluten free diets gave them a similar B-supplement for six months. They found their homocysteine levels dropped 34%, suggesting a lower risk of cardiovascular disease and cancer. The participants also reported feeling healthier, less anxious and less moody.

You’ll find plenty more information about gluten-free diets on the gluten.org website.

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How Vitamin E Can Help Menopause Symptoms

by Institute for Vibrant Living

If you are a woman between the ages of 45 and 55, you are likely going through the menopause. While outwardly nothing has changed, mentally and emotionally your body is dealing with a profusion of menopause symptoms. Fortunately, you don’t have to grit your teeth and put up with it. Vitamin E is the natural way to counter hot flashes and other major symptoms of menopause as an alternative to hormone replacement therapy (HRT).

Vitamin E contains estrogen which helps relieve menopause symptoms

Research shows that vitamin E is effective for up to 75% of menopausal women. This natural substance can help reduce hot flashes and can also lower the effects of insomnia, nervousness, mood swings, fatigue, heart palpitations and thinning hair. Vitamin E actually contains small amounts of estrogen to help counteract the decline in hormone levels which are typical during menopause. 

Studies on Vitamin E and Menopause Symptoms

A study on the effect or vitamin E in menopausal women looked at the effect of vitamin E supplements on hot flashes. Led by Dr. Saeideh Ziaei at the Faculty of Medical Sciences in Tehran, the study was on 51 menopausal women.

Each participant received a placebo softgel daily for four weeks followed by a one week cleansing period to eliminate all traces of the softgel. The women then received an identical-looking vitamin E softgel of 400 IU daily for the next four weeks. The women recorded the frequency and severity of their hot flashes in a daily diary. The results showed that when vitamin E softgels were taken, the hot flashes reduced in severity and in frequency. The study concluded that vitamin E is recommended for the effective treatment of hot flashes.

Vitamin E also relieves vaginal dryness and stimulates immunity against cancer of the cervix, breasts, lungs and digestive tract. Other studies show that vitamin E can reduce heart disease by up to 66%, making it a beneficial health supplement for all ages.

Related:  Vitamin E:  Tricking Father Time

How Much Vitamin E to Take

The most potent form of vitamin E is the natural d-alpha-tocopherol type, rather than synthetic E. according to Dr. Leslie Packer at University of California, synthetic E contains only one eight of the amount of alpha-tocopherol compared to natural vitamin E.

Following the study guidelines, 400 IU vitamin E can reduce menopause symptoms, particularly hot flashes. However, it is important not to take vitamin E in excessive amounts as it may cause problems with blood clotting and hemorrhaging. The recommended upper limit for vitamin E intake is 1,000 mg per day, which is equal to 1,500 IU, so the 400 IU is well within these safety guidelines. It may take up to six weeks to notice a significant improvement in symptoms, but it is worth persevering to lower menopause symptoms safely and naturally.

You should consult your doctor before taking vitamin E supplements if you are taking medications, aspirin or anticoagulant drugs as these may cause complications such as excessive bleeding.  

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The Best Brain Supplements to Improve Your Memory

by Institute for Vibrant Living

It is natural to be concerned about memory loss as we age, but there are now some excellent supplements for memory support. We look at some of the best brain supplements on the market to help you make the right choice for your optimal mental health.

There are many supplements for memory support.

Nootropics is the term used for any product that improves mental capability such as concentration, memory and motivation. It covers both pharmaceutical drugs and natural brain supplements, which are proving to be equally effective at supporting brain and memory function as we age. Here are a few natural supplements for memory that you should consider.

Ginkgo Biloba

Popular as a memory booster in Europe, ginkgo biloba is one of nature’s best brain supplements on the market. It works by improving blood flow in smaller vessels and has shown promise in studies into the treatment of dementia. Sourced naturally from the ginkgo tree, ginkgo alters insulin levels and thins the blood, so it should not be taken in conjunction with other medications unless first approved by your doctor.

Related:  Effects of Overeating on Brain Health

Asian Ginseng

Asian ginseng is often used alongside ginkgo biloba as these herbs appear to work synergistically together. It helps counter physical fatigue and has shown promising signs of success in small group studies into supplements for memory support.

Omega-3 Fatty Acid

Sourced naturally from fish, plants and nuts, studies suggest that higher levels of omega-3, usually taken in supplement form, can lower the risk of Alzheimer’s and are one of the best natural supplements for memory.

Creatine

Popular with young gym enthusiasts, creatine is known to improve sports performance as well as improving memory and intelligence. Researchers found that taking a 5mg supplement daily for six weeks had a positive effect on improving memory.

L-Theanine

Found in green tea and mushrooms, L-Theanine has been shown in various scientific studies to affect neurotransmitters in the brain. It appears to prevent beta-amyloid-induced brain dysfunction and improves cognitive performance.

Vitamin E

Recent studies have found that vitamin E can slow the progression of Alzheimer’s disease and may help counter age-related memory loss. Recommended doses should be carefully adhered to as high doses may have harmful side effects.

Acetyl-L-Carnitine

This common amino acid has been found to help with memory problems and provides benefit to those with early-onset Alzheimer’s. Studies continue to look at the effectiveness of this natural ingredient in their search to find the best brain supplements for memory.

Other lifestyle factors that may help protect against memory loss include adopting a healthy Mediterranean diet high in olive oil, fish, vegetables and nuts. Moderate amounts of red wine and coffee many also help enhance your memory, although an excess of either can negate the benefits.

 

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The Best Five Natural Alternatives to Fluoride

by Institute for Vibrant Living

Many people are aware of the dangers of fluoridation, but are reluctant to forego the protection that fluoride gives against cavities and tooth decay. We explore a range of natural alternatives to fluoride that will not only protect your teeth but will also safeguard your overall health from the side effects caused by fluoride.

Neem leaves are one of the best natural alternatives to fluoride

 

1. Coconut Oil

The most effective protection against tooth decay is regular brushing and flossing twice daily. This removes traces of food that may be broken down by bacteria in the mouth, creating the acid that rots enamel and causes cavities. If you want to do more, include regular daily use of a tongue scraper—a tool used in Ayurvedic healing medicine for years.  Also try using coconut oil as a fluoride alternative to keep your teeth and gums healthy. Use it as toothpaste or swish through the teeth like a mouthwash to reduce plaque. Its antibacterial properties detour the presence of bacteria which cause tooth decay. (Oil pulling is the traditional name for this technique, again, and Ayurvedic method of oral hygiene.)

2. Neem

Neem is another amazing natural alternative to fluoride. Look for a neem-based mouthwash to help reduce plaque buildup and counter gingivitis (gum disease). Another good way to use neem is with fluoride-free toothpaste which includes neem extract.

3. Vitamin D

Taking a supplement of vitamin D is good for your general health, promoting strong bones and teeth. It’s a safe and natural alternative to fluoride.

4. Myrrh

Myrrh extract is great for promoting healthy teeth and combating bad breath; the best way to include myrrh in your dental health routine.  There are several products available that are fluoride-free formulas containing herbs such as eucalyptus and peppermint which support oral health and reduce cavities.

5. Chocolate!

Clinical trials on a chocolate extract have shown it is more effective than fluoride for treating hypersensitivity due to thinning dental enamel or periodontal disease. The cacao extract was able to restore and repair enamel and dental occlusions in just seven days. This natural fluoride alternative re-mineralizes the tooth better than fluoride and without the toxic side effects.

With so many natural alternatives to fluoride, you can banish fluoride toothpastes and mouthwashes and get natural tooth protection without the risk of dangerous side effects.

 

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Facial Care Tips: Dos and Don’ts for Naturally Beautiful Skin

by Institute for Vibrant Living

Your skin reflects your lifestyle and health so natural beauty tips for face care are important. Too much sun, too little water, too much alcohol and too little sleep all take their toll on your skin.  However, plying your pores with more chemicals and oily lotions can simply make the problem worse. Here are our top beauty tips for face care naturally.

Top beauty tips for face care include using edible products

 

Cleanse and Exfoliate

If you wear makeup, always cleanse your face at night. It allows your pores to breathe and prevents clogged pores from turning into blackheads or zits. You don’t need expensive cleansers and tonics; just pour a drop of olive oil onto a cotton pad and gently massage into the skin to loosen and remove makeup, dirt and pollution.

You should exfoliate your skin once a week to remove the dead skin cells that accumulate. Mix powdered walnut with yogurt and apply to the face in gentle circular motions. The paste will loosen and lift layers of dead skin and the antioxidants will help promote a glowing complexion that feels smooth and soft.

Related:  Royal Jelly for Skin: Your Skin's Best Friend

 

Watch What You Eat

You are what you eat when it comes to skincare, so healthy food means a healthier complexion. One of the best beauty tips for face care is eating fresh green vegetables rich in vitamins, minerals and antioxidants. Salmon oil supplements are excellent for moisturizing the skin from the inside out. Things to avoid are sugary and fatty foods, salt and spicy foods.

Sun Protection Always!

Even on dull days the sun’s harmful UV rays are evident, so you should always wear a moisturizer with sunscreen to avoid wrinkles, age spots and skin cancer. Choose a quality product that is labelled “noncomedogenic” so that it does not block pores and cause acne. Don’t forget the chemical-free alternatives to sunscreen:  a wide-brimmed hat, long sleeved shirts, an umbrella—or sunbrella, and an all-natural moisturizer.

Hydrate Naturally

Your skin quickly shows if you are dehydrated, so drink plenty of water throughout the day. Hydrate your skin with a spritz of rose water to maintain pH balance and reduce puffy eyes in the morning.  Drink a shot or two a day of organic aloe vera juice to help hydrate your skin from the inside out.

Beauty Sleep is the Best

At the end of the day, you can’t beat a restful night’s sleep, one of nature’s basic beauty tips for face care. Pale, tired skin, dark circles and baggy eyes never look attractive so ensure that you wind down each evening with a calming routine that will ensure eight hours’ undisturbed sleep every night.

By following these top beauty tips for face, eyes and skin you really can look as healthy and energetic as you feel!

 

 

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Ten Home Remedies for Tackling Periodontal Disease

by Institute for Vibrant Living

Periodontal disease is much more serious than many people suspect. Periodontal issues can be either destructive or non-destructive. When plaque forms around teeth, the end result can be inflammation of tissue. In some cases, tissue can be lost, and this weakens the supporting structure for teeth.

The end result of periodontal disease can be a loss of teeth, which, in turn, has a range of its own medical and health issues. Medical studies have conclusively shown that poor oral health can lead to not just dental issues, but also a range of health issues ranging from a weakened immune system and increase in the chances of developing diseases to heart problems.

Gum disease does not have to lead to the loss of teeth. By following these 10 tips you can keep your teeth and gums much healthier!

#1:  Co-enzyme Q10

Co-enzyme Q10 is extremely important not just for gum health but for overall health. Like other ingredients, such as baking soda, co-enzyme Q10 has made its way into toothpaste for its ability to help fight gum disease and assist in keeping periodontal disease at bay. Co-enzyme Q10 is available in toothpaste and pill forms.

#2:  Honey and Manuka Honey

Honey has amazing all-natural healing properties. One type of honey in particular, manuka honey, is particularly effective at treating wounds of all kinds including gum inflammation. Manuka honey has been well researched and is being used to treat everything from chronic wounds to burns.

Cure periodontal disease with honey and other natural remedies.

#3:  Lemons

Lemons are a power anti-inflammatory and are packed with vitamin C. Try adding lemons to your tea for a one-two punch.

#4:  Baking Soda

It is no accident that baking soda has made its way into toothpaste. Baking soda helps neutralize acid in your mouth and can also help remove stains.

#5:  Tea Tree Oil

Tea tree oil can be found in both toothpastes and dental floss and is very effective in killing bacteria. However, it is important to remember that tea tree oil is extremely powerful, so remember to only use a limited amount.

Related:  Tea Tree Oil for Acne:  A Natural Remedy With Proven Results

#6:  Dental Probiotics

The research is mounting that probiotics are a powerful contributor to overall good health. Dental probiotics containing lactobacillus reuteri are one way to improve your oral health via probiotics. Also, consider adding a probiotic supplement to your diet.

#7:  Consume Fermented Foods

Fermented foods have been shown to improve overall health and boost oral health. Fermented foods can contain lactobacillus reuteri as well as many other immune system boosting probiotics. If you want to fight periodontal disease, then consider boosting your fermented foods. Many researchers also believe that fermented foods can help reduce the chances of developing many different types of diseases.

#8:  Xylitol

Xylitol is one of the best kept secrets in oral health care. Since it works to actually stop the growth of the very bacteria responsible for cavities, xylitol has earned a special place in dental research. Xylitol mouthwashes, toothpastes, mints and even gum are widely available. Not only does xylitol help protect teeth, but it also creates a positive environment for gums and the entire mouth.

#9:  Floss Every Day

Flossing is one of the easiest ways to protect your oral health. In fact, flossing regularly may even protect your heart!

#10:  Brush Regularly and Change Your Toothbrush Often

The foundation of protecting your teeth and gums is to brush often. Also don’t forget to change your toothbrush every three mouths to help you keep periodontal disease at bay!

Follow these ten tips and you will enjoy greater overall oral health. You don’t have to live with gum disease or let gum disease develop. These simple tips can dramatically boost your chances of keeping your gums and teeth healthy and looking great.

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How to Improve Short-Term Memory – Tips and Tricks

by IVL Products

Many people get frustrated with their increasing forgetfulness as they age. It's quite common to forget names, conversations or where you have put things. If this sounds like you, we'll show you how to improve short term memory with some useful brain-training tips.

Brain games are a good aid to how to improve short term memory

What is Short-term Memory?

Short term memory is the area of the brain that stores small amounts of information for a short time. If you are a computer buff, think of it as the equivalent to your computer's random access memory (RAM). Your brain sorts through your short-term memory and assigns some information to your long-term memory, discarding the remainder.

Unfortunately, the human brain stops growing and starts to shrink in your 20s, so you actually have less active brain cells as you age. This natural aging process usually affects short-term memory primarily. For instance, you are likely to easily recall people and places from back in the past; it’s only more recent encounters that you have problems with i.e. those committed to short-term memory.

Although memory loss can be associated with Alzheimer's disease, stress or depression, it is often the result of the natural aging process. Learning how to improve short term memory will set your mind at rest, as well as that of your family.

Related:  Five Simple Tips to Naturally Improve Brain Health

How to Improve Short Term Memory by Training Your Brain

Studies show that people who keep their mind active can delay the onset of dementia and mental decline. To keep your brain active and your mind alert, read, write your memoir, learn a new language, do puzzles, write poetry or play card games, anything to keep the brain busy and happy.

Lumosity is a popular site for online brain training providing a great answer to how to improve short term memory. It provides cognitive tests in fun games designed by scientists. A 10-week study on 4,714 participants showed that those who did Lumosity puzzles regularly retained better mental agility than those who did regular crossword puzzles – interesting food for thought!

Memory Chunking

Scientists know that the human memory can easily recall seven random numbers; however, most telephone numbers, bank accounts and even passwords have more than this. The answer is to break down large numbers into easy chunks. If you have a 9-digit telephone number, remember it as three groups of three-digit numbers. Repetition and writing it down a few times should help you recall the number weeks later. Give chunking a try!

Memory Supplements

Many natural supplements and vitamins boost blood supply to the brain or help improve cognitive function. The B vitamins, particularly B6, B12 and B9 (folic acid) are shown to improve verbal ability and help the brain process new data.

Antioxidants such as vitamins C, E and beta-carotene fight the effects of free radicals and help protect the brain from damage. Fruit and vegetables are a good source of these important nutrients.  Avoid artificial sweeteners as well; studies show an alarming connection between them and reduction in brain health.

Finally, omega-3 fish oils support memory and brain function, so enjoy salmon, tuna and mackerel twice a week and keep taking those daily fish oil supplements. Now you know how to improve short term memory, don’t forget to follow it through!

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

 

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What’s Causing Your Memory Loss?

by IVL Products

A forgotten appointment, misplaced keys, or struggling to find the correct word during a conversation…some people might chock these incidents up to simple absentmindedness.  For those in middle age or older however, episodes of forgetfulness can be scary, conjuring worries of Alzheimer's disease or dementia.  Fortunately, according to the National Institute on Aging, memory loss is often treatable once a cause has been established.  Becoming better informed can help people determine whether their forgetfulness is cause for concern. 

A number of factors can contribute to memory loss.

Memory loss can strike at any time in life and is influenced by many factors.  Here are some of the key causes:

Sleep Apnea

Memory loss accompanied by headache and recurrent daytime fatigue may be related to sleep apnea.  This condition causes breathing to stop for brief but frequent periods in the course of a night.  Research shows that untreated sleep apnea can impair spatial navigational memory, which is the type utilized to locate objects like keys.

Related:  Five Natural Supplements for Brain Health

Medications

Some medications can impact memory and may need adjustment.  These include:

  • Medications for anxiety
  • Medications for diabetes
  • Medications for pain
  • Medications for reducing cholesterol
  • Antihistamines
  • Antidepressants
  • Sleeping pills

Vitamin B12 Deficiency

Because vitamin B12 is important for healthy nerve function, a deficiency can result in confusion, memory loss, and other dementia-like symptoms.  Good food sources of vitamin B12 include dairy products, poultry, beef, and fish.  To ensure proper daily amounts, people can also obtain vitamin B12 through dietary supplements.

Anxiety, Depression, and Stress

High levels of anxiety or stress can affect attention, focus, and memory, particularly when paired with sleep problems.  Techniques like yoga, meditation, guided imagery, or tai chi can help manage stress and improve sleep.  

If left untreated, chronic anxiety can lead to depression, which can also impact memory.  According to the National Institute on Aging, people can try certain types of medication and/or counseling to ease symptoms of depression.

Silent Stroke

Sometimes people have a stroke without being aware of it.  While a silent stroke doesn't exhibit any of the normal symptoms, it does cause changes in brain function, which can affect cognition and memory.  Vascular cognitive impairment from silent stroke can range from mild to severe.

Tips for Preventing Memory Loss

According to a study from the School of Medicine at UCLA, healthy lifestyle strategies can have a beneficial effect on memory and cognition.  Take advantage of these tips to help prevent memory loss.

  • Don't use tobacco products.
  • Eat a nutritious diet, and drink plenty of water.
  • Get regular physical exercise.
  • Limit alcohol intake to no more than two drinks per day for men and one per day for women.
  • Manage stress levels.
  • Get enough sleep.
  • Exercise the brain with word, number, or jigsaw puzzles.
  • Boost brain power by reading books, learning a new language, or taking up a musical instrument.

Conclusion

People with concerns about forgetfulness should consult with a medical professional for an accurate diagnosis.  Sharing symptoms and submitting to any required testing can help doctors determine what's causing your memory loss.  A few beneficial lifestyle strategies help to promote a healthy brain and a strong memory.

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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. 

 

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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.  

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Who Gets Age-Related Macular Degeneration?

by IVL Products

Loss of visual acuity is normal as we age. The most common cause of vision loss is in this country is due to age-related macular degeneration or AMD and there is no known cure. Knowing who is at the highest risk for developing age-related macular degeneration can help you determine your risk factors and take steps to delay or possibly avoid it.

Who Gets Age-Related Macular Degeneration?

High Risk Factors for AMD

While AMD can affect anyone at any time, it is most common in adults over the age of 60.

Others at risk are:

  • Anyone with a family history of the disease
  • Smokers
  • People with high blood pressure
  • People with high cholesterol
  • Those who are obese
  • Being a light skinned female with a light eye color 

What Is AMD: Symptoms

Age-related macular degeneration is when the central portion of the retina, which is at the back of the eye, begins to deteriorate and a small blurry spot develops in your vision.  The macula is in the central part of the retina and responsible for focusing central vision in the eye. In some people AMD progresses slowly, in others, much more quickly. There are two kinds of AMD:

  1. Dry – this form of AMD is the most common and the cause is not entirely known. Small white or yellowish spots form on the retina and cause it to deteriorate over time
  2. Wet—while less common, many who start with dry AMD progress to wet or neovascular AMD.  Wet macular degeneration is caused by abnormal blood vessels under the retina that break, bleed and leak fluid, damaging the macula and causing it to lift away from its base. This type of AMD usually results in rapid and almost total loss of central vision.

The most common symptom of AMD is the formation of a dark, blurry spot over the center of the eye and a diminished capacity to perceive colors. If you think you might be developing AMD see your eye doctor right away for a definite diagnosis.

Related:  Natural Ways to Strengthen Your Eyesight

How to Reduce Your Risk of AMD

If you are at risk for developing age-related macular degeneration there are several things you can be doing now that could help delay the onset and severity of symptoms.

  • Stop smoking - for so many other reasons as well
  • Lose weight – obesity is a common risk factor for AMD
  • Get high blood pressure and high cholesterol levels under control; this goes hand in hand with losing weight and these two conditions put you at risk for many other fatal diseases.
  • Clean up your diet – recent studies have shown the positive affect eating a diet rich in omega-3 fatty acids (fish, walnuts, olive oil) and dark green leafy vegetables (kale, spinach, arugula) can have on slowing AMD from developing.  Foods rich in vitamins C, E, zinc, copper lutein and zeaxanthin are the best for preventing AMD.
  • Supplements – researchers at the National Eye Institute found that of supplements with higher than average doses of vitamin C, E, zinc oxide, copper, beta carotene, lutein and zeaxanthin reduced the risk of developing late AMD, like after age 60.

It should be noted that beta-carotene has been linked to an increased risk of lung cancer so if you are a smoker or ex-smoker you should not take it.  Consult your doctor about the safe amount of these supplements and seek out foods rich in these nutrients to help you avoid or delay age related macular degeneration.

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5 Signs and Symptoms You May be Vitamin E Deficient

by Institute for Vibrant Living

Vitamin E is a group of eight essential fat-soluble molecules that support a strong immune system. These antioxidants are used by cells in the body to carry out essential functions. Like many essential nutrients, a vitamin E deficiency can quickly lead to serious health problems. According to the National Institutes of Health, the body cannot produce vitamin E and must be consumed in your daily diet. Any deficiency means the body is unable to absorb healthy fats which can lead to nerve degeneration, muscle weakness, anemia and other serious issues.

Age spots may be a symptom of Vitamin E deficiency

See if you have any of the following five symptoms, which could mean you may need to increase your vitamin E intake.

Vitamin E Deficiency and Age Spots

Age spots are, as their name suggests, a natural part of aging. However, these dark freckle-like spots can be reduced by taking a 400 IU vitamin E supplement daily, and rubbing vitamin E oil on the spots before bed. Vitamin E is a powerful antioxidant known to aid tissue repair and slow the aging process, including the development of age spots.

Cataracts

Vitamin E deficiency can be responsible for poor vision, cataracts and retinal degeneration. If you have blurred vision or have difficulty seeing at night, a supplement will ensure that you are getting enough daily vitamin E to support and preserve your all-important eye health.

Related:  Antioxidants and Vision Health: Three Factors that Could Affect Your Vision

Lack of Sex Drive

Vitamin E is responsible for maintaining reproductive health and any deficiency can lead to miscarriages, infertility, impotence and other fertility problems. This vitamin also boosts circulatory flow to the genitalia and is important in the production of sex hormones, giving your libido a positive boost.

Gastrointestinal Issues

Any digestive issues such as irritable bowel syndrome (IBS), Crohn’s disease or celiac problems can lead to a vitamin E deficiency as insufficient amounts are absorbed during the digestive process. If you suffer from any gastrointestinal problem, it is particularly important that you take a vitamin E supplement to boost intake. 

Dry or Thinning Hair

Vitamin E ensures good circulation which is essential for a healthy head of hair. Vitamin E deficiency may cause dry brittle hair or significant hair loss. Boost your intake by eating more beans (garbanzo beans make delicious hummus), nuts, seeds and olives in order to feed the scalp, nourish the hair follicles and boost blood circulation.

Even if you do not suffer from any of the above symptoms of vitamin E deficiency, you will benefit from a diet rich in vitamin E. It helps slow the aging process, reduces cardiovascular disease and maintains youthful-looking skin. That’s three good reasons to eat a healthy diet including eggs, broccoli, breakfast cereals, vegetable oils, fruit and vegetables. Alternatively, take a daily supplement that provides 100% of the recommended daily requirement of vitamin E.

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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

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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.

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