0 Comments

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.

 

0 Comments

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.

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

Could You Be Vitamin Deficient?

by Institute for Vibrant Living

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

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

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

Related Five Natural Anti-aging Solutions

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

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

0 Comments

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.

0 Comments

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.

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 D Deficiency

by Health News

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

1.  Darker Skin

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

2.  Age of 50 Years or Greater

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

3.  Depressed Mood

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

Related:  Three Hormonal Causes of Depression

4.  Excessive Body Weight

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

5.  Gastrointestinal Issues

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

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

28 Superfood Recipes for Everyday

0 Comments

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

Heart-Healthy Foods to Add To Your Diet

by IVL Products

Even though the number of American deaths attributed to heart disease has dropped, it is still the number one cause of death for adults in this country. Good dietary choices play a key role in preserving healthy cardiac function, but instead of focusing on what you should not eat, here’s a list of heart-healthy foods that are delicious, nutritious and good for your heart and your waistline. 

There is a direct correlation between the circumference of your waistline and your risk of heart disease. Belly fat is the most dangerous to your health and the hardest to remove.

Fishing for a Healthy Heart

The catch of the day keeps the cardiologist away. Fish should be a staple in your diet; and become a replacement for processed fatty meats like hamburger, sausage and bacon.  Not only are fish a great source of protein, vitamins and minerals, they have the most abundant and most easily absorbed omega-3 fatty acids. The body does not produce this essential nutrient naturally, but it does a body good.  Eating fish two to three times a week will give you plenty of it. Salmon, trout, mackerel and herring are especially high in omega-3s, so be sure to put them on the menu.

Related:  Include Fish in Your Arthritis Prevention Diet

Go Nuts

Enjoying nuts regularly is a heart-healthy idea. Almonds and walnuts are heart-healthy foods to enjoy in moderation since they are high in calories.  Adding a handful to your cereal, salad or dipping your banana in some almond butter will give you a healthy dose of omega-3s, and the unsaturated fat and fiber will keep you satisfied longer. The healthiest nuts to eat are almonds, pistachios, cashews, walnuts and macadamias.

Flaxseed belongs in your diet along with a variety of nuts. They are loaded with alpha-linolenic acid, which is a fancy name for omega-3. These small but mighty seeds can be ground to replace some of the fat in baked items and sprinkled on top of salads or cereal to add a little crunch with significant benefits.

Be Fruitful and Thrive

Fruits high in vitamin C and fiber are also loaded with phytonutrients to help reduce inflammation. Chronic inflammation due to obesity, environmental pollution and poor diet are a leading contributor to heart muscle damage.  Berries are particularly heart-healthy foods because they are not only sweet, delicious and plentiful, but contain copious amount of antioxidants, fiber, vitamins and minerals. Orange-hued fruits like oranges, tangerines, peaches and cantaloupe offer plentiful amounts of potassium and magnesium.

Veg Out

Mom was right when she said, “eat your vegetables, they’re good for you.” They come in so many varieties and you can eat as much as you want.  Be sure to avoid heavy cream or butter-based sauces or oily condiments.  Add these all-stars to your grocery list:

  • Asparagus – beta-carotene, folate and fiber
  • Broccoli- vitamins C and E, calcium and fiber
  • Spinach – iron, vitamins A, B2, C and K along with folate calcium, magnesium and potassium, just to name a few.

So, grill up some asparagus to pair with a salmon fillet, steam some broccoli or add a handful of spinach to your salads and you will be helping your heart and your waistline.

Carbs Count

The body cannot run on protein and fats alone. Carbohydrates are the key for high, sustaining levels of energy.  Starting your day with a bowl of oatmeal (toss a handful of nuts, seed and berries on top) is a great way to give your body the fuel it needs. The fiber in oatmeal will keep you feeling satisfied longer and keep cholesterol levels in check.  Steel cut is best and avoid instant varieties loaded with sugar.  

Enjoy Dessert

Yes, a heart-healthy diet includes dessert! It’s been called the fourth food group for good reason. Dark chocolate made from 70% cocoa is one of the healthiest treats you can eat. A one-ounce square daily offers soluble fiber, antioxidants, iron, magnesium and potassium, zinc and selenium. These are all nutrients that contribute to a healthy heart.  Like nuts, chocolate has a lot of calories, so a little goes a long way.

Here’s To Your Heart

Hopefully reading this has encouraged you to add these foods to your grocery list.  There are many other heart-healthy foods you can work into the mix, and consider supplements as an additional way to pump up your daily vitamin and mineral consumption.  

Healthy Living Starts Here... Free Resource Guide

0 Comments

Sex and Menopause: Is it Normal to Lose Desire?

by Health News

Unfortunately, it’s a common myth that people age their sex drive takes a dive. While it may be true that some women’s sexual desire may decline following menopause, for the majority of women, desire does not decline.  In fact, a survey conducted by the American Association of Retired Persons, (AARP ) reported that 57% of women said they considered a satisfying sexual relationship to be one of the most important factors in terms of quality of life. Only 36% agreed with the statement that sex is less important as people age. In fact, sexual desire and satisfaction may increase after menopause. With factors such as children moving out of the home, no chance of unwanted pregnancy, no interruptions due to menstrual periods, and the deeper self-awareness and wisdom that comes with age, many women are pleased to experience their sexual drive and enjoyment actually blossoming.  

How to stay healthy and keep your sex life humming!

What Causes Desire to Wane?

If you find that your desire has shifted into low gear after fifty, a simple physical issue such as lower levels of estrogen is rarely the full explanation. Sex drive is complex and multifaceted. It is influenced by physical issues, and also by psychological, emotional, and relationship concerns; and even cultural beliefs.

Physical Problems: Your overall health and well-being—independent of hormonal levels—plays a significant role in your libido. Chronic diseases such as obesity, diabetes, high blood pressure, heart disease, underactive thyroid, depression, and bladder problems; or chronic pain and fatigue, can dramatically decrease sexual desire.  Add to that list: drug use, smoking, and certain prescription medications including tranquilizers, sedatives, steroids, antihistamines, antidepressants and peptic ulcer medication.  

The only biological condition that is clearly linked to a woman’s desire for sex is vaginal dryness. Lack of lubrication can cause pain, muscular spasms, and difficulty reaching orgasm. Lower estrogen levels are a major issue, but there are other contributors to this condition, including certain prescription medications; chemically treated sanitary products and synthetic underwear; and chemical deodorants, douches, and perfumes. The side effects of the treatment of certain health conditions can also lead to excessive dryness, especially treatments for cancer including radiation, chemotherapy, and estrogen-blocking drugs.

Related:  Is Your Lack of Sex Drive Due to Low T?

Psychological and Emotional Factors: The fire of desire can also be dampened by a variety of psychological and emotional factors. The most common include:

  • Excess stress. Around the time of menopause, a number of significant sources of stress often converge at one time. They may include raising teenagers, being a caregiver for an elderly parent, job-related issues, and marriage or relationship tensions.
  • Mood disorders, such as depression and anxiety.
  • Self-esteem issues. Being uncomfortable or self-conscious about your weight, aging body, or health problems can cause you to feel less attractive and desirable.
  • How you feel about your partner.  If you are upset with or feel distant from your partner, your desire for them won’t be burning. Likewise, your appetite for your partner may be poor if you find their bedroom skills disappointing. One third of women in the AARP study who reported having no sexual problems, said they had previously had problems, but when they changed partners, the issue went away.
  •  Beliefs about sex and aging. If you believe it is normal to lose sexual desire as you age, then more than likely, you will lose it.

Getting Your Mojo Back

If your lack of libido is due to physical issues, the best approach is to work on improving your health. There are no short cuts, quick fixes, or magic pills. Good health only comes from good habits, which include: 

  • Eating a diet high in organically produced fruits, vegetables, whole grains, nuts, seeds and supplemental omega-3 fatty acids
  • Exercising daily—even brisk walking can do wonders for your sex drive, as well as the rest of your health
  • Getting enough quality rest by going to sleep by 10 p.m. and rising before 6 a.m.
  • Practicing effective stress-reducing techniques such as meditation, yoga, and breathing exercises
  • Keeping your weight ideal—either being significantly overweight or underweight can have a tremendous negative impact on your health

Improving Vaginal Dryness

If you suffer with vaginal dryness, there are many approaches that can improve or reverse the condition. The typical western medicine course of treatment consists of topical estrogens. Although they can increase your risk of breast cancer, the relative risk of topical estrogens compared to oral hormone replacement therapy is much less. I recommend always trying natural approaches first. Studies show that certain foods high in phytoestrogens, such as soy and flax seeds, can help reduce vaginal dryness without increasing your risk of breast cancer. The herbs black cohosh and ginseng have been documented by several studies to improve vaginal moisture. Vitamin E vaginal suppositories and supplemental oral omega-7 fatty acids (from a plant called Sea buckthorn) can also be of benefit. The holistic system of medicine Ayurveda recommends topical aloe vera gel and coconut oil for vaginal dryness, and the herbs marshmallow root and Shatavari for low libido.

Be sure to use natural lubricants without synthetic chemicals and toxins. Organic coconut oil and aloe vera are two of the best choices. 

0 Comments

Your Tell-Tale Poor Diet Side Effects

by Cindy Gray

We all look at ourselves in the mirror at least once a day; so what do you see? Are you glowing with health or does your skin, hair and body show the effects of poor diet? 

Counter the effects of poor diet with a diet high in vitamins and antioxidants

So how does your skin, hair and body appear?  Check out these five tell-tale beauty signs:

Acne

Acne and spots is usually a sign of too much sugar and fat. The effects of poor diet, excessive processed and fried foods encourage pimples and spots to form underneath the oil glands in the skin and hair follicles. Treating pimply skin with external face washes, lotions and creams can treat the bacteria, but for long-term effectiveness and clear skin you need to eat a healthy diet with whole foods, fruits and vegetables.

Wrinkles

We can all expect wrinkles as we age, but the extent of those lines and wrinkles is entirely in your hands. Smoking is known to cause dry wrinkled skin, so it’s a good reason to quit. The sun's UV rays also cause premature wrinkles, so always use a sunscreen.

When it comes to the effects of poor diet, too much sugar causes inflammation and this can accelerate the natural aging process. On the other hand, antioxidant-rich foods such as fresh fruit and vegetables contain protective vitamin E. Oranges are full of collagen-producing vitamin C and avocadoes are loaded with hydrating monounsaturated fats to counter wrinkles.

Related:  The Effects of Poor Diet on Mental Health

Dry, brittle hair

Dry, damaged hair may be telling you that you need more protein, essential fatty acids (EFAs), zinc and vitamin C. Hair and nails are made from protein, so make sure you eat plenty of pork, broccoli, wheat germ and red peppers to provide keratin-producing cysteine for glossy locks and strong nails.

Dull ruddy complexion

Lifeless, dull skin says "too much caffeine; not enough water." Caffeine dehydrates while water, even with light fruit flavors, restores hydration. Remember that "eight glasses of water a day help keep the wrinkles away!"

Weak nails

A balanced diet is usually reflected in strong healthy nails so check that you are eating enough protein and vitamins (or taking a multivitamin supplement). Incidentally, white spots on nails are a sign that your diet is lacking zinc, so boost your intake of seafood and red meats to stimulate keratin formation. In the meantime, rubbing natural oils into the cuticle can help stimulate stronger nail growth.

Next time you look at yourself in the mirror, remember that "you are what you eat." Look for those tell-tale signs of deficiencies and the effects of poor diet and address them by changing to a natural healthy diet, before it’s too late.

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

The Effects of a Poor Diet on Your Heart

by Cindy Gray

“You are what you eat,” is as true now as it was generations ago when the saying became popular.  A poor diet wreaks havoc on your entire body, but one area in particular that takes a beating is your heart.  

A poor diet can negatively impact the health of your heart.

First there was the low-fat diet craze, followed by the low-carb diet.  Despite all the natural fat in many foods being replaced by partially hydrogenated oils, also knows as trans fats, heart disease continued to top the list as the number one killer of men and women.  We all went on a low-carb diet to reduce our cholesterol and lose weight since fat-free didn’t seem be working and suddenly steak and bacon were back on the menu.  Little did we know, until now, that diet fads would cause more harm than good.

Research over the past decade has found that trans fats, the kind used in most processed foods, is the real killer.  All those low-carb foods were loaded with sugar so we could choke them down. Now we know the combination of highly processed foods loaded with sugar and trans fats are literally killing us.

Related:  Heart Health—The Benefits of Meditation

A nutrient poor diet high in trans fats, lots of sugar that send blood glucose levels soaring and copious amounts of sodium is linked to high cholesterol, high blood pressure, stroke and heart attack.  Notice this theme:  poor diet leads to weight gain, high cholesterol levels and high blood pressure, which all increase your risk of having a stroke or heart attack.

Eat Hearty Meals

The good news is that there is a lot you can do to prevent these illnesses from happening in the first place.  What you eat can have a profound effect on your heart in a simple and delicious way.

Replacing fast foods and highly processed foods with healthy fats and foods with abundant vitamins, minerals and antioxidants will help stave off high blood pressure, bad cholesterol build up and prevent strokes and heart disease from developing.   Opt for fish like salmon, cod, herring or trout twice a week.  Choose lean cuts of chicken, pork and beef over those marbled with fat; keep portions sizes to about the size of your fist, and only eat them once or twice a week.

Nature provides in the form of fresh fruits and vegetables. Not only do these foods have a lot of vitamins, minerals and antioxidants, they are low-fat, contain healthy glucose that does not lead to sugar-spikes and then crashes, and are full of fiber. Eating them instead of processed foods will help you keep your weight in check. You will not only feel good, but look that way too.

Heart Supplements

It is nearly impossible to get all the vitamins, minerals and nutrients you need to keep your ticker in tip-top shape.  A combination of a healthy diet and taking supplements is necessary to meet your dietary health goals each day.  Choosing a supplement with fish oil, Resveratrol, coenzyme Q10 (CoQ10) and quercetin is an easy way to get these heart healthy substances into your body every day.

Trading a nutrient poor diet for one that is rich in vitamins, minerals and antioxidants, but low in trans fats and carbs, will help promote longevity and a healthy heart. 

0 Comments

Perimenopause and Mood: Understanding the Connection

by Health News

The “change of life” or menopause is a natural part of aging for most women when menstruating ceases. Around age 40, women may begin to notice irregular periods, increased feelings of anxiety and stress, have trouble focusing and even suffer from panic attacks. These mood changes are the result of declining progesterone levels, the phase that precedes menopause known as perimenopause.  This can last anywhere from 10 to 15 years and can wreak havoc on your physical and emotional wellbeing. 

The connection between perimenopause and mood.

Progesterone and estrogen live in harmony in a woman’s body after she goes through puberty and begins menstruating.  If these two hormones work harmoniously during the menstrual cycle, it promotes a feeling of balance and well-being.  If you become pregnant, progesterone levels increase and you experience feelings of contentment and happiness. After giving birth, estrogen and progesterone levels plummet and can cause post-partum depression until the hormones rebalance again.

It’s no secret to the medical community that progesterone has a profound effect on your mood.  There is plenty of clinical research documenting the increased rise in perimenopausal symptoms in women when they reach their late 30s and 40s, the time progesterone production begins to decline.  Most women only experience mild symptoms, but an unlucky few can be nearly incapacitated by the abrupt mood swings, stress and anxiety, sleep problems and have trouble focusing, making things difficult for them at home and work.

Take the Perimenopause Quiz

Take this brief quiz to determine if you may be experiencing perimenopause:

1.  Do you feel anxious or irritable more easily and more frequently than usual?

2.  Do you sometimes have difficulty focusing on the task at hand or suffering from occasional memory loss?

3. Are you experiencing sleep disturbances such as taking longer to fall asleep, difficulty remaining asleep, and not feel rested in the morning?

4. Are you experiencing physical changes, like weight gain even though your eating habits have stayed about the same?  Is your skin drier or oilier than usual?  Do feel more fatigued after your normal daily activities?

5. Are you experiencing feeling suddenly hot or waking up in the night with night sweats?  Do you feel palpitations in your heart for no apparent reason?

6. Are you experiencing vaginal dryness and a decreased interest in sex?

7. Are you urinating more frequently, even though you are not drinking significantly more liquids?

8. Is satisfaction and happiness with your life seeming decrease, even though nothing has change significantly in your career or relationships? Do you feel depressed sometimes without being able to explain why?

9. Have your periods become irregular, sporadic, or has your flow changed from what was once normal for you?

10. Are you in your late 30’s and early to middle 40’s?

If you answered yes to three or more of these questions, then you are most likely entering into the life stage of perimenopause.  No two women will experience it the same. Some will have say yes to all of the above while others may only be experiencing two or three changes from the norm.

Sometimes perimenopause can last for several years or more; but the good news is, there are ways to help ease the transition. 

Related:  Is There Such a Thing As Early Menopause?

Diet

Combat weight gain, stress and anxiety by cutting out high carbohydrate sugary foods, limiting the amount of caffeine and alcohol you consume and stay away from spicy foods that can trigger hot flashes. Filling up on vitamin and mineral loaded fruits and vegetables will help keep your weight in check, provide hydration to your skin, and help you avoid sugar crashes that will be more extreme with the fatigue that accompanies perimenopause.

Stress

Finding ways to relieve stress are critical when you are going through perimenopause and menopause.  Regular exercise will help you maintain a healthy weight, provide an outlet for anxiety and stress, and promote better sleep. Nothing is more stressful than insomnia and the severe fatigue and loss of mental focus that comes with it.  Keeping stress at bay will also help with symptoms of depression, which is common for many women going through perimenopause.

Supplements

It is especially important to get the proper amount of vitamins and nutrients in your diet to help ward off perimenopause and mood swings that are a result of radical hormonal changes. Getting plenty of vitamins C, E, and the complex B’s can improve cognitive function and are helpful to reduce symptoms.

Herbs like evening primrose oil can help relieve hot flashes and calm anxiety.  Ginkgo biloba has been linked to improved mental concentration, stimulates the libido and promotes blood flow to the brain.  St. John’s Wort is helpful for reducing insomnia, calming anxiety, relieving depression and also stimulates the libido.

Always be sure to check with your doctor before taking any supplements to avoid unfavorable and dangerous drug interactions.

Perimenopause and mood swings are an unavoidable phase of life for most women, but it does not have to be miserable.  Take charge of your symptoms with a few dietary changes, supplements to increase your progesterone levels and increased exercise. These changes can help you sail through the change to a positive new phase of life.

0 Comments

The Effects of Perimenopause on the Libido

by Health News

Very few women welcome perimenopause with open arms.  The transitional period leading up to the cessation of menstruation comes with a variety of unpleasant physical and emotional symptoms.  Unlike hot flashes and night sweats however, the effects of perimenopause on the libido upset women and their partners.  The loss of libido – like other perimenopausal symptoms – results from hormonal imbalance. 

The effects of perimenopause include loss of libido and other distressing symptoms.

Estrogen Dominance

According to animal studies in the laboratory, estrogen primes the brain cells responsible for sexual desire, but progesterone activates them.  Many women in perimenopause experience estrogen dominance, a situation in which levels of estrogen overshadow levels of progesterone.  This can wreak havoc on the libido, causing marked reduction in sexual desire.

Ovulation and Libido

Ovulation and sexual desire go hand-in-hand.  Because progesterone levels rise during ovulation, most women experience a boost in sexual desire at this time, barring any medical issues or complications.  When ovulation lessens during perimenopause, so too does the production of progesterone and sexual desire.

How Emotions Influence the Libido during Perimenopause

The effects of perimenopause include a variety of unpleasant symptoms like hot flashes, night sweats, insomnia, irregular heartbeat, breast tenderness, mood swings, and irritability.  Combined, they lead to physical exhaustion and take an emotional toll on women, both of which can impact the libido.

Related:  Royal Jelly—How the Queen's Food Can Improve Your Health

Ways to Help Restore Sexual Desire during Perimenopause

Women who wish to boost sexual desire during perimenopause have several options.  Vaginal rings and injections can help restore levels of progesterone.  Foods high in phytoestrogens like soy products, flaxseed, tofu, and wheat germ help displace some of the body's stronger natural estrogens for better hormonal balance.  Supplementing with minerals like calcium, magnesium, vitamin D, and zinc helps promote better sleep, and exercise, limiting alcohol use, and relaxation techniques help improve mood.

While loss of libido during perimenopause can prove distressing for females and their partners, certain techniques can help.  Women also take comfort knowing that when menopause is reached and hormones balance out, sexual desire often returns and other effects of perimenopause wane.

0 Comments

Top Three Supplements to Heal Vision Problems

by Cindy Gray

Some vision loss is normal as we age. However, you can help preserve good vision and ward off cataracts, age-related macular degeneration (AMD) and vision problems by eating foods and taking supplements with three important nutrients.

Vision problems can be tackled with the right supplements

Lutein and Zeaxanthin

Around the world more than 25 million people are affected by cataracts or AMD, which is the leading cause of blindness in people over the age of 55 in western society.  Lutein and zeaxanthin are carotenoids that filter damaging high-energy blue wavelengths of light.

Cataracts are caused by oxidation of the lens in the eye making it cloudy. Lutein and zeaxanthin act like antioxidants in the eye, helping to neutralize the free radicals that cause cataracts and maintain healthy eye cells. Recent research even found that combining vitamin E with lutein and zeaxanthin decreased the risk of developing cataracts even more. 

The human body does not synthesize these nutrients so we have to get them through our diet and supplements. The best sources are green leafy vegetables like:

  • Kale
  • Spinach
  • Corn
  • Green peas
  • Broccoli
  • Green beans
  • Eggs
  • Oranges

Astaxanthin

This red pigment that comes from marine algae is getting a lot of buzz as one of nature’s most powerful antioxidants could be very beneficial for warding off vision problems.

Age, diabetes, glaucoma and other degenerative eye diseases affect millions of Americans each year. Other contributors to vision problems are exposure to ultraviolet radiation from the sun, inflammation and glycation (when sugar in the blood stream attaches to proteins forming harmful new molecules).  Taking astaxanthin has shown to protect retinal cells, reduce oxidative stress and slow down advanced AMD.  It also helps restore normal pressure in the eye when glaucoma has caused a dangerous billed up of fluid and pressure there.

Taking astaxanthin with lutein and zeaxanthin has been shown in research studies to improve visual acuity and contrast detection in people with early signs of AMD.

RelatedParsley for Macular Degeneration and Vision Problems

Seeing Is Believing

If you are over the age of 55, have a history of glaucoma or cataracts in your family, taking these three supplements could help you keep vision problems at bay. If you are already showing symptoms of AMD, cataracts or other vision problems, these three supplements in conjunction with prescription medications could help heal your sight.

0 Comments

Antioxidants and Skin Health: Three Steps to Consider

by Cindy Gray

Most folks know that eating foods and taking supplements with antioxidants are good for them.  Those critical nutrients found in vitamins like A, C and E are good for you, both inside and out.  

Consuming antioxidants and skin health go hand in hand, so to speak, and in just a few easy steps you can keep your skin looking younger for longer.

1. Layer It On

We are exposed to sunlight from our earliest days of life. Wearing sunscreen religiously every day is the best way to protect your skin from the ravages of the sun. However, most of us tend to skip it now and then.  And you may recall experiencing some sunburn back when you were just a kid. 

Those dark spots, dry patches and wrinkles are the result of cell damaging free radicals, which are molecules that have lost an electron.  Feeling bereft, these free radical molecules steal from healthy cells, which starts a chain reaction that eventually damages the cell leaving the evidence of their crime on your face in the form of wrinkles and sunspots.

If you neglected sun protection when you were younger, there is something you can do about it now.  Eat foods and take supplements rich in antioxidants like vitamins A, C and E.  They contain nutrients that generously give free radicals the electron they so desperately want, thus halting their cell damaging thievery and restoring healthy skin cells.

2. Don’t Fan the Flames

The body’s natural response to cell damage is to ignite a fire—such as inflammation—to try to destroy whatever is causing the trouble. Most people suffer from chronic inflammation caused by sun exposure, smoking, and consuming too many sugary foods and drinks, along with the daily activities of life.

Over time, the inflammation takes a heavy toll on the body, especially the skin, leaving it dry, red and sometimes with a pimple or two to add insult to injury. 

Consuming antioxidants is like throwing a bucket of water on the fire. They quench the burn and help damaged cells repair themselves.

3. Eat Drink and Be Healthy

Here is a list of the top antioxidants that should be included in your healthy skin diet:

Lycopene

Known as a carotenoid, it is what gives certain food a red hue.  Lycopene helps improve the texture of your skin by supporting collagen production (a protein that makes up the support bands beneath the dermis) while it reverses free radical damage that causes wrinkles.  You can find it in cooked tomatoes, watermelons, grapefruit and sweet red peppers.

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

Vitamin C

This essential nutrient is showing to be a powerful weapon in the war on aging. It works as an antioxidant and collagen booster to help reverse the signs of aging by smoothing out wrinkles and encouraging healthy skin cell turnover to shed those dark spots for clearer, younger looking skin. You can find it in citrus fruits like oranges, kiwis and strawberries.

Vitamin A

This antioxidant plays an important role in bone growth, reproduction and keeping the immune system healthy. It also helps undo the damage from sun exposure by neutralizing free radicals. You can find it in sweet potatoes, cantaloupe, and spinach.

Because too much vitamin A can be toxic, it’s best to get it from your diet rather than supplements.

Vitamin E

Since sun damage is the top producer of free radicals that damage skin cells, vitamin E is a critical antioxidant for skin health.  When combined with vitamin C, it is very effective at protecting skin from UV damage by halting inflammation and limiting DNA damage.  It is also known as a-tocopherol so check for it on the ingredients list when choosing an antioxidant-rich supplement.  You can find it in abundance in foods like vegetable oils, nuts, seeds, asparagus and spinach.

Vitamin B3

Vitamin B3 is also known as niacin and has shown to be a powerful anti-inflammatory and antioxidant. It is especially helpful in getting rid of sunspots due to its depigmenting properties. Find it in pork, chicken and fish like tuna, farmed salmon and halibut or swordfish.

The Skin-ny:

Antioxidants and skin health are intertwined so if you want to keep your complexion radiant, eat foods rich in antioxidants and pop supplements with these essential nutrients. 

0 Comments

Antioxidants and Vision Health - Three Factors That Could Affect Your Vision

by IVL Products

What you eat may have a significant effect your vision. Research by the National Eye Institute (NEI) found eating foods and supplements with antioxidants and vision health are very closely related.

Antioxidants and vision health are very much connected

Here are some of the different foods and supplements loaded with antioxidants to help assist the body for improved vision health.

1. Taking Supplements

Losing visual acuity is a normal and largely unavoidable result of natural aging.  Age-related macular degeneration (AMD) causes nearly 10 million Americans to suffer permanent vision loss. Approximately two million cataract extractions (surgery) are performed annually. In some people, AMD causes a slow loss of vision over a long period of time, while for others it can cause a rapid loss in vision.

 In the NEI study, antioxidant vitamins and zinc supplements “reduced the risk of developing advanced AMD by about 25% in the study subjects who were at a high risk for developing the advanced stage of this disease.”

The study went on to say that those in the high-risk group for AMD taking the supplement also reduced vision loss by approximately 19%.  The researchers concluded that taking supplements with high doses of antioxidants could be a very effective way to could delay progression of AMD, especially those who are already at a high risk for developing it like:

  • Those over the age of 55
  • Anyone who has a family history of the disease
  • People who have high blood pressure
  • Those who are obese
  • Smokers

If you are at risk for age-related macular degeneration or cataracts, eating a diet rich in antioxidants could save your sight!

2. Free Radical Exposure

It should come as no surprise that eating foods with antioxidants and vision health are related.  The research and medical community has long known that antioxidants are the number one way to slow down the aging process from deep inside the body to the outer most layer of the skin.

Free radicals, those cells that made up of a molecule with an oddly-unpaired electron, are very unstable molecules that have lost an electron. They then attack the nearest stable molecule with a full set of electrons in its outer shell, stealing an electron, and rendering the mugged molecule unstable.  This can cause a chain reaction that eventually disrupts the viability of a living cell.  Free radical damage accumulates with age and is sped up by lifestyle factors like smoking, excessive sun exposure, and environmental pollutants.

Antioxidants are nutrients that neutralize free radicals by donating one of their own electrons and ending its electron-thievery.

Eye cells are delicate and years of free radical exposure can cause them to begin dying off, leading to vision loss and even total blindness.

RelatedThe Eyes are the Mirrors of your Health

3. Proper Diet

There are three main antioxidant vitamins: vitamins C and E and beta-carotene, which are converted by the body into vitamin A.  Many fruits and vegetables contain these vital nutrients that could greatly reduce your chances of AMD and other eye-related diseases.

Berries

Blue, black, raspberry, cranberry, and strawberries are a sweet way to get a healthy dose of antioxidants everyday.  Besides vitamins C and E, they also have other health benefits to benefit the entire body, so toss them in your breakfast cereal, salads and yogurt and you could be seeing “berry” well into your golden years.

Prunes

These are not just something your grandmother eats to stay regular anymore. These dark purple gems ranked the highest in antioxidants according to a Kansas State University Study. They may not look pretty, but if you are not eating them regularly, you won’t be able to see them anyway.

Walnuts and Pecans

A mere ounce of these tree nuts has an ample amount of antioxidants in cholesterol- and sugar-free bite-sized portions that are great companions alongside the aforementioned berries in many dishes. You would be nuts not to add them into your diet on a regular basis.

Spinach

This dark leafy green is not only a great source of antioxidants (fresh or cooked) but it also boasts a dose of iron, too.  In addition, kale, Brussels sprouts and even broccoli are rich in antioxidant power for healthy peepers.

Artichoke Hearts

These weird looking plants don’t resemble anything edible, but dig deep to get at the heart of the matter and you will be getting a good dose of antioxidants, along with fiber and other vitamins and minerals.

Green Tea

Tea for two, please—your left and right eye, that is.  This light, mild tasting beverage that is delicious served hot or cold is an easy way to sip a few antioxidants into your diet. If tea is not your thing, good old-fashioned coffee runs a close second in the category of best beverages with antioxidants for the eyes.

Eye Heart Supplements

The NEI study found that most Americans’ diets fall far short of the levels of antioxidants necessary to slow down age-related macular eye disease.  It can be difficult enough to include the abundance of fruits and vegetables needed to get the necessary antioxidants to be effective against vision loss, but with such strong research linking antioxidants and vision health, adding a supplement to your daily routine just makes good sense. See?

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.