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Take Vitamin D to Prevent Falls

by Institute for Vibrant Living

According to research, up to 41 percent of American adults are deficient in vitamin D.  Studies show that a lack of vitamin D raises risks for osteoporosis and may affect neuromuscular control and coordination.  This may explain the link between vitamin D deficiency and a higher risk for falls, especially in elderly men.  In balance tests requiring stepping and leaning tasks, elderly men with low levels of vitamin D showed poor performance.  While elderly people have a harder time absorbing vitamin D, eating certain foods and other healthy habits can help stabilize vitamin D levels.

Healthy habits for boosting vitamin D include adding fatty fish to the diet.

 

Healthy Living Tips for Getting More Vitamin D

Soak up the sun for short periods.  When sunlight hits the skin, the body makes its own vitamin D.  Exposure to ultraviolet B rays triggers the skin to convert cholesterol to vitamin D3.  During warm parts of the year, roughly 20 minutes of daily sunshine (sans sunscreen) results in about 90 percent of the vitamin D needed for the day.  After 20 minutes, people should apply organic sunscreen to protect the skin from too much sunlight.

Enjoy salmon.  When it comes to healthy habits for boosting vitamin D, eating fatty fish is one of the best.  In fact, one salmon filet provides all the vitamin D needed for one day.  Enjoy fresh steaks or filets for dinner or salmon-salad sandwiches or wraps for lunch.  In addition to providing vitamin D, salmon is an excellent source of essential fatty acids and lean protein.

Related:  Are You Vitamin D Deficient?  Take this Quiz!

Drink milk.  Most brands of pasteurized milk in the United States deliver good quantities of vitamin D.  Whole milk contains the most vitamin D, but skim milk still offers about 20 percent of the recommended daily value.  Many plant-based milk products like soy milk, almond milk and coconut milk also offer significant amounts of vitamin D, some even more than cow's milk.

Choose products fortified with vitamin D.  Check labels on breakfast cereals, yogurt and orange juice at the grocery store.  Many are fortified with vitamin D and other important nutrients. 

Take vitamin D3 supplementsVitamin D3 supplements offer an easy remedy for getting adequate amounts of vitamin D during the fall or winter months.  To protect bones, adults should aim for 800-1000 IU of vitamin D3 per day unless otherwise specified by a health care provider.

Getting adequate amounts of vitamin D is important for bone health and good balance.  Because aging affects the absorption of certain nutrients, sufficient vitamin D is especially essential to the elderly.  While many studies show a link between falls and insufficient vitamin D levels, others show a correlation between falls and high-dose vitamin D supplementation.   Therefore, elderly people should have vitamin D levels checked before beginning a supplementary regimen.

 

 

 

 

 

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Seven Tips To Get The Most Out Of Your Next Cruise Vacation

by Institute for Vibrant Living

Those looking for healthy living tips for relaxing should definitely consider unwinding on a luxury cruise. We look at ways to get the most from your cruise while maintaining healthy habits such as daily exercise and eating five-a-day fruit and vegetables.

Healthy living tips recommend taking relaxing vacations such as cruises

 

Here are our seven top tips for successful cruising:

Book Last Minute

Although cruise lines offer tempting deals to get you to book early, the best prices are always last minute. If you are flexible on your travel dates you can pick up a bargain (as low as $40 a day per person) if you book one month or less before departure. That’s a great healthy habit for your bank balance!

Check in After 2pm

Sailings usually depart early evening so boarding commences around noon. Those staying overnight in the area or flying into a nearby airport create long lines prior to the official boarding time as they have nowhere else to hang out. Miss the rush by aiming to arrive at the port around 2pm. You’ll “sail through” check-in, missing the long lines and be just in time to enjoy afternoon tea in the buffet.

Splurge on a Balcony

Although you spend most of your time in the cabin asleep, having a balcony has definite advantages. It gives you a quiet space for sunbathing and quiet reading. It also provides a source of daylight so you wake naturally as part of your circadian rhythm, another useful healthy living tip.

Relax in the Spa

Healthy habits need not be abandoned while enjoying your cruise. Check out the dozens of massages and beauty treatments available at the onboard spa. Many cruise spas also offer a range of talks and beauty demonstrations so you can look and feel years younger at the end of your relaxing cruise.

Related: Safe Anxiety Treatments: Rose and Lavender are Scents that Soothe

Enjoy Specialty Restaurants

Whether you are celebrating a special event or just want to enjoy romantic dining with a table for two, the specialty restaurants really make a cruise extra special. The attentive waiter service, choice of dining times (book ahead!) and exquisite cuisine are well worth the modest supplement. Some specialty restaurants even include live entertainment or a dinner show.

Enjoy Top Entertainment

Cruises attract some top performers and the shows are free. Look forward to being entertained by international comedians, singers, dancers, musicians, acrobatics, Broadway-style costumes and more at the nightly shows. Bars also feature live musical entertainment from dueling pianos and Spanish guitarists to singing duos and dance bands. Healthy habits should include dancing off those calories!

Plan Shore Excursions in Advance

With over 2,000 cruisers onboard some popular shore excursions book up fast so it pays to be organized. Healthy living tips include joining in some watersport activities or walking tours as an enjoyable way to include some exercise on your fantastic luxury cruise. Bon voyage! 

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Why You Can’t Crunch your Way to Six-Pack Abs

by Institute for Vibrant Living

If you want a flat, toned stomach, six-pack, washboard, or whatever you call your midsection, there is no magic wand to get it; what is needed is core exercise. Our bodies are made in such a way that you cannot just concentrate on spot reduction for toning and reducing fat because it comes as part of the entire fitness physique.

Core exercise includes a variety of aerobic sports activities

Belly fat generally has two parts: subcutaneous fat (the type that forms “love handles”); and visceral fat that surrounds the stomach and organs. Visceral fat may be out of sight, but it is the most dangerous type of belly fat, because it is often associated with diabetes and cardiovascular disease. Core exercise is needed to burn fat deposits to get core muscles around the trunk and pelvis in top shape.

Core exercise involves three things:

Phase 1 - Aerobic Exercise

The Centers for Disease Control and Prevention (CDC) recommends 300 minutes of moderately intense exercise or 150 minutes of vigorous exercise every week to burn calories. That’s 2½ to 5 hours.  High calorie aerobic exercise includes running, cycling, interval training and swimming to burn around 600 calories per hour. Low intensity exercise such as brisk walking only burns 300-400 calories per hour.

High intensity interval training (HIIT) is best for burning calories, reducing fat and maintaining muscle mass. By using different types of gym cardio equipment and performing at alternating high and medium intensity for 30 seconds each, it can provide excellent core exercise to tone the midriff and reduce fat deposits.

Phase 2 - Strength Training

Core exercise should include at least two sessions of strength training per week. Core work and resistance exercises should include repeat squats, chin-ups and pushups to work multiple muscle groups along with crunches, reverse crunches, leg lifts and planks. As you burn fat and build muscle, strength training and core exercise will begin to produce a flat, toned six-pack stomach.

Related:  Yoga and Natural Supplements for Back Pain Relief

Phase 3 - Healthy Diet

If you need to lose fat around your waist and stomach you need to consume less calories than you burn. Scientists recommend a low-calorie diet based on nutritional food such as lean meat, low-fat dairy products, fruit and vegetables. Avoid sugar and include only small portions of complex carbs such as whole-wheat bread and brown rice. Aim to lose a steady two pounds a week. If weight loss reaches a plateau, cut the calories even more.

By combining core exercise with fat-burning aerobic exercise and a healthy diet, you will soon have a flat, toned stomach and a six-pack to make you proud.

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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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Menopause Treatment Pregnenolone May Reduce Inflammation

by Institute for Vibrant Living

 

Menopause is a life transition experienced by women as a normal part of the aging process.  Menopause is caused by declining hormone levels needed for fertility, marked by increased inflammation in the body, causing a host of side effects from time to time. Fortunately, pregnenolone, often called the “mother of all hormones,” is showing great promise as a menopause treatment that also may significantly reduce inflammation throughout the body.

Understanding the hormone pregnenolone and how it can help to relieve symptoms of menopause.

What is Pregnenolone?

Pregnenolone is a steroid-like hormone produced naturally by our bodies in the adrenal glands, liver, skin, brain, testicles, ovaries, and in the retinas of the eyes. Pregnenolone is a critical building block from which all other steroid hormones like DHEA, progesterone, testosterone, estrogen and cortisol are formed in the body. It is thought by much of the medical community to be the ultimate raw material.  It is produced in abundance not only in the adrenal glands but also the brain, spinal cord and throughout the body.  It’s commonly called an adaptogen that transforms itself into whatever hormone your body needs the most at any given time.

The Effects of Declining Pregnenolone

Unfortunately, as we age, production of this very important but obscure hormone begins to decline; along with it, the hormones our bodies need like progesterone, estrogen and testosterone. As a result, women begin to experience menopause and men start to feel the effects of waning testosterone.

As pregnenolone declines, inflammation increases throughout the body. Inflammation is normal and the natural way the body fights disease and repairs itself, but prolonged inflammation begins to damage your tissues, especially in the joints and organs. 

Increased inflammation also causes the unpleasant side effects of menopause, namely hot flashes, decreased vaginal lubrication, less interest in sex and even painful intercourse.

Many women report that while going through menopause they experience a decline in their ability to concentrate, sleep disturbances and mood disorders like depression or increased anxiety.  In studies dating back to the 1930s, these symptoms have been found to be relieved by restoring natural levels of pregnenolone.

Related:  Video Blog:  Hormones: IVL Explains the Different Types of Hormones

Pregnenolone as a Menopause Treatment

The research shows the benefits of restoring pregnenolone levels in the body is an effective menopause treatment.   Those who took supplements in various clinical trials reported less stress and anxiety, better sleep, a marked decline in hot flashes and an increased libido. Additionally, it also seemed to help reduce joint pain, lower cholesterol levels and may even be helpful for those battling addiction with fewer lapses reported. Most of this is credited to pregnenolone increasing the production of other hormones like estrogen and progesterone and reducing inflammation.

Numerous studies have also shown this critical hormone has a profoundly positive effect on cognitive function, especially improving memory.  Its anti-inflammatory properties are also showing to reduce one’s risk of developing Alzheimer’s and dementia, an added benefit beyond being an effective menopause treatment.

Dosage

There is no exact dosage specification for pregnenolone but the general recommendation is to start with one five-milligram tablet per day. Of course, you should always consult with your doctor before taking any new supplement to avoid unfavorable drug reactions. There is no safe recommended dosage for women who are pregnant or nursing.

 

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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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Eat Broccoli for Healthy Breast Changes with Age

by Institute for Vibrant Living

Aging affects a woman's body in several ways, but it's particularly unkind to the breasts.  As women go through menopause, decreased estrogen production shrinks mammary glands and fat in tissue altering breast size and fullness.  Reduced elasticity in connective tissue can make breasts sag, and risks for breast cancer rise after menopause.  Fortunately, there's something women can do to promote healthy breast changes with age:  eat broccoli

A compound in broccoli and broccoli sprouts called sulforaphane may help keep breast changes with age healthy.

Sulforaphane, a compound found in broccoli and broccoli sprouts stimulates over 200 genes in the body to produce enzymes, proteins and antioxidants that protect cells.  One of these important antioxidants, glutathione, works inside cells to protect them from free radicals and inflammatory response.  Some enzymes and proteins even do battle with cancer cells and reduce over-expression of estrogen receptors, an action common in many types of breast cancer.

Current chemotherapy and radiation treatments for breast cancer are incapable of suppressing cancer stem cells, but broccoli sprouts have shown promise in various scientific studies.  One study published in Clinical Cancer Research in 2010 showed that sulforaphane suppressed breast cancer cells both in vivo (in live animals) and in vitro (under glass).

Related:  Natural Anti-Cancer Compound Found in Cruciferous Vegetables can Treat Leukemia

In a separate study, researchers from Johns Hopkins University examined women scheduled for breast reduction surgery to determine if sulforaphane actually showed up in breast tissue after women drank broccoli sprout juice.  Results showed measurable results of sulforaphane, proving that the compound actually reaches the target area in women with breast cancer when they consume broccoli sprout juice.

In addition to helping ensure healthy breast changes with age, broccoli sprouts have been shown to:

  • Aid in the treatment of autism
  • Help manage type 2 diabetes
  • Rid the body of toxic air pollutants
  • Destroy Helicobacter Pylori, a harmful gastrointestinal organism
  • Slow the development of osteoarthritis

While further studies are needed to determine if sulforaphane extract might offer promise as natural form of breast cancer treatment, adding broccoli to the grocery cart definitely doesn't hurt.  People can stock up on the whole vegetable, its sprouts, or purchase broccoli sprout supplements through local whole food stores or natural supplements websites.  For the best health benefits, organic forms broccoli and broccoli sprouts are recommended.

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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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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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Why the Food Pyramid Isn’t Enough

by Health News

More and more research is showing that the USDA food pyramid and recommended daily allowances of various vitamins and minerals is woefully inadequate.  Considering this fact, and compounded by the fact that the majority of Americans are not even coming close to the recommended daily allowances, it’s no wonder Americans—both young and old—are becoming increasingly overweight and unwell.

 Increasing consumption of fruits and vegetables for weight control and good health.

But what if you are one of the few that eat organically grown fruits and vegetables, watch your sugar and salt intake, avoid trans-fats and hydrogenated oils, and choose free-range meats and poultry? You are doing pretty well, right?  Wrong.

In an ideal world, this type of diet would meet all of your nutritional needs. Unfortunately, the harsh light of reality tells us that this is not so. Even whole foods, like fruits, vegetables, and grains, are often grown in nutrient-depleted soils, and don't have enough of the vitamins and minerals your body needs.

Related:  How Supplements Help to Correct Nutrient Deficiencies

You could increase your produce intake even more…or you could augment your already healthy diet with a supplement product that gives you a plethora of fruits and vegetables in supplement or powder form.  We should all probably do both! 

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27 Nutrients & 28,000 Calories!

by Institute for Vibrant Living

You eat well.  You have a fruit and vegetable (maybe even two!) at every meal. You forgo saturated fat and haven’t had sugar in a year. And everything in your home is organic…even your shampoo!

The RDA of key nutrients—is it possible to get them from food alone?

But, believe it or not, that is likely not enough. According to a study published in a 2010 issue of The Journal of the International Society of Sports Nutrition, in order to get the RDA levels (let alone higher) of 27 vitamins and minerals, you’d have to eat an average of 28,000 calories a day! What?

Related:  Three Protein-Packed Breakfasts

Obviously getting your RDA of key nutrients from food alone is NOT the way to go. Instead, supplement your already clean diet (and even more so with a not so clean one) with a high-quality fruit and vegetable food-based product to ensure you get all the nutrition you need—without all the calories.

 

 

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Even Healthy Eating and Supplements Aren’t Enough

by Institute for Vibrant Living

According to the Council for Responsible Nutrition, large national surveys show that even healthy eating habits combined with some supplements, Americans are still not getting the average daily requirements of many key nutrients. In fact, nearly everyone falls short on two critical vitamins—vitamin D and vitamin A.

Healthy eating habits combined with supplementation is the best routine.

More than one third of us are low in calcium, magnesium, and vitamin A, which are critical for bone, heart, and eye health. Plus, nearly half of us are short of our vitamin C intake. 

One of the surveys (the National Health and Nutrition Examination Survey (NHANES) for 2003-2006 found, “Without enrichment and/or fortification and supplementation, many Americans did not achieve the recommended micronutrient intake levels set forth in the Dietary Reference Intakes.”

Related:  Are Supplements Regulated by the FDA?

They go on to say that not everyone uses supplements, so the ability to boost nutrient levels above and beyond food (even fortified food) is limited to those people who actually use supplements.

The takeaway? Be sure that you aren’t going the food-only route. The best way to get all the nutrients you need for optimum health is to eat a healthy diet of organic fruits and vegetables AND use a high-quality, food-based supplement to get the additional nutrients, vitamins and minerals you need.

 

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Where Do Omega-3 Fatty Acids Come From?

by IVL Products

Omega-3 fatty acids are essential for the normal functioning of cells and organs in the body. Unfortunately, the human body cannot make these essential fatty acids, so we need a regular supplemental intake in our diet. 

Oily fish is a good source of omega-3 fatty acids

There are three types of omega-3: EPA and DHA, which are found mainly in certain types of fish; and ALA (alpha-linolenic acid) which is found in nuts and seeds. The body needs all three types of omega-3 fatty acids to function properly.

EPA and DHA Fatty Acids

A healthy balanced diet should include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These important omega-3 fatty acids can be found in cold water fish such as salmon (wild salmon has more omega-3 than farmed salmon), mackerel, herring, sardines, herring, tuna, lake trout and anchovies. These fish all contain high concentrations of omega-3 as they feed off green plants and algae which themselves produce omega-3. The American Heart Association recommends eating oily fish at least two times a week to receive sufficient DHA and EPA fatty acids.

ALA Omega-3 Fatty Acids

ALA omega-3 fatty acids are found naturally in plants sources including flax seed, walnuts, canola oil, soybean oil, seeds and nuts. These ALAs have less potent health benefits than the fish-sourced omega-3s but they still play an important part in our health. However, these omega-3 fatty acid sources are high in calories and should therefore only be consumed in moderation.

Related:  Fish Oil: A Miracle Cure for Stress?

Fish Oil Supplements

Most people find it easiest to source omega-3 fatty acids from daily supplements of fish oil. This is the only way to know for sure that you are consuming a measured daily dose of EPA, DHA and ALA fatty acids. Supplements are cheaper than fish, and do not contain the same high calories as nuts and oils.

If you find taking fish oil supplements unpleasant, there are some ways to reduce the risk of suffering fishy burps throughout the day. Keep your fish oil capsules in the refrigerator. If you consume them cold, they pass further through the digestive tract before being broken down, reducing the likelihood of "repeats".

It also helps if you take fish oil supplements with food, preferably not carbs. If you take them at breakfast time, follow them with a bowl of oat cereal rather than a couple of slices of bread or toast. Complex carbs such as cereal take longer to digest than bread and seem to have the same effect on the omega-3 fatty acids in fish oil supplements. If that fails, experiment with different brands as supplement qualities vary. Find one that contains 1000 mg fish oil concentration in a serving of two softgels.

Omega-3 fatty acids are so important to your long-term health, it’s worth persevering. Eventually you will find a fish oil capsule that you can take daily without any side effects providing you with those essential omega-3s.

Healthy Living Starts Here... Free Resource Guide

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Keeping Your Memory Sharp

by Health News

Do you ever walk into a room and forget what you went in there for? Or perhaps I should ask how many times a day? Researchers say that as you approach your 50s, it’s normal to notice that your memory isn’t as sharp. But having a significant memory problem isn’t normal—it could be a sign of dementia. The good news is that just like other chronic diseases—such as heart disease, diabetes and many cancers—dementia is largely preventable.

Eliminate the Causes First

Memory problems for example, can be a side effect of certain medications such as sleeping pills, pain medications and anti-depressants. They are also common with alcohol or drug abuse, smoking, sleep deprivation, and stress. Exposure to toxins such as heavy metals and pesticides are another source, as well as certain nutritional deficiencies such as vitamin B1 and B12.

Diet and Lifestyle Tips to Avoid Dementia

Simple diet and lifestyle changes can dramatically lower your risk of dementia. Avoid inflammation-promoting foods such as sugar, refined carbohydrates, red meat, gluten, casein and fast foods. Instead, favor fresh organically grown fruits, vegetables, nuts, seeds and omega-3 fatty acids. Dietary supplements that are good for your brain include turmeric, alpha-lipoic acid, and probiotics, and the herbs ginkgo biloba and gotu kola. Also be sure to limit alcohol to only one or two glasses a day, socialize regularly with good friends, exercise every day—at least 30 minutes of brisk walking is ideal—and get the most from your sleep—that means sleeping 7-8 hours a night between the hours of 10 pm and 6 am.  

Exercising your brain is also important. Working crossword puzzles or learning a new language are great. But certain computer training programs have been shown to be even better. For example, research shows that Lumosity (www.lumosity.com) and Posit Science (www.positscience.com) cause significant and long lasting improvements in cognitive abilities.

Remember that memory problems and dementia are largely preventable and you can minimize your risk by simply following some of these tips.

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Are Fish Oil Supplements Good for the Skin?

by Institute for Vibrant Living

Don’t underestimate the benefits of omega-3 fish oil for skinWhoever said that “beauty is only skin deep” probably had beautiful skin! Skin is the body’s largest organ and millions of dollars a year are spent on creams, lotions and treatments to make it look glowing and wrinkle-free. However, it makes sense to treat the skin from the inside, as well as externally.  That’s where the benefits of omega-3 fish oil for skin come into play.

According to Laurie Tansman, a New York nutritionist at the Mount Sinai Medical Center, foods high in omega-3s such as oily fish, nuts and green vegetables, heal the skin and repair damaged cell membranes from the inside out.

Benefits of Omega-3 Fish Oil for Skin Irritation

So what can omega-3 fish oils do for the skin? Omega-3 fatty acids have anti-inflammatory properties, which is why fish oil is so good for our overall health. The benefits of omega-3 fish oil for skin quickly become apparent when you start taking a daily fish oil supplement.

Omega-3 fish oil reduces redness and limits irritation, moisturizing each skin cell naturally from the inside. These natural omega-3 oils are particularly effective for those who suffer from eczema, dermatitis and psoriasis, producing a clearer skin as the fatty acids encourage the skin cells to produce chemicals to control the inflammation.

Omega-3 Fish Oil for Dry Skin

Rich in polyunsaturated fats, fish oils are a natural source of moisturizer for skin, particularly if it is naturally dry. Its restores lost oils and locks in moisture to reduce fine lines and wrinkles.

In addition, fish oil supplements were used in a clinical study at Maryland Medical Center to show that taking fish oil can help those with sun sensitive skin (called photo dermatitis). Although sunscreen is essential for protection against the sun’s harmful UV rays, fish oil strengthens and supports that defense.

Related:  Omega-7: There's a New Healthful Omega Fat in Town

EPAs Improve Skin

There are three main types of omega 3 fatty acids:

Alpha-linolenic acid (ALA) sourced from plants, Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are both found in fish oils. EPA has been found to help reduce stress, a major cause of premature skin aging. By reducing the effects of stress on the whole body, EPAs indirectly provide further benefits of omega-3 fish oil for skin.

You don’t have to spend a fortune on expensive creams for healthy looking skin. Taking high quality fish oil supplements daily will soon provide you with beautiful, clear skin, and there’s a beauty bonus too. Omega-3 fish oils are also good for strong nails and a healthy head of hair. Beauty may seem to be only skin deep, but it definitely starts from the inside!

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Do You Have a Vitamin A Deficiency?

by Health News

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

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

Problems with Vitamin A Absorption

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

Related:  Five Myths about Vitamins

Vitamin A Deficiency Symptoms

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

Other vitamin A deficiency symptoms include:

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

Sources of Vitamin A

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

Research

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

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

Dangers of Excessive Vitamin A

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

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

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

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Simple Guide to Optimal Health and Fitness

by IVL Products

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

Optimal health includes eating plenty of fresh fruit

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

Optimal Health and Fitness

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

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

Related:  Exercise Your Right to Brain Health

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

Health and Diet

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

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

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

Sleep and Stress

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

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

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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. 

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How to Reduce Food Cravings by Killing Candida

by Health News

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

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

What is candida?

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

How does candida influence food cravings?

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

What are some dietary changes for reducing food cravings?

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

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

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

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

Related:  Probiotic Supplements: Not Just for Intestinal Health

What are some other symptoms of candida overgrowth?

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

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

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