0 Comments

Prevent Vaginal Infections with Probiotics

by Institute for Vibrant Living

Vaginal infections can be a problem even for those practicing healthy habits in their hygiene and diet. The most common vaginal infections include candida (thrush), bacterial vaginosis and other yeast infections, as well as sexually transmitted infections.

Healthy habits include eating probiotic-rich yogurt

Common symptoms of vaginal infection include vaginal itching, burning, irritation, redness and swelling, often accompanied by a discharge that may have an unpleasant smell. Antibiotics are commonly used to treat these infections, but unfortunately they are the opposite of probiotics. Antibiotics kill off the good bacteria along with the “bad” bacteria causing the infection. Antibiotics prescribed for other health issues, such as a chest infection can similarly destroy the good bacteria in the gut and vagina, leading to an outbreak of thrush or other vaginal infection as an unwelcome side effect. There has to be a better way to balance bacteria and prevent vaginal infection outbreaks.

Related:  The Power of Probiotics

Study on Oral Probiotic Supplements

A study looked at the effect of oral probiotics on the presence of good bacteria in the vagina. The study was on 60 pre-menopausal women who were given oral probiotics daily for 14 days followed by a seven day period when the probiotics were stopped. Vaginal swabs were then taken from the participants to see how the orally administered probiotics had affected anti-microbial activity.

The study showed that the presence of beneficial “friendly” bacteria in the vagina had significantly increased in those administered orally with healthy probiotics, compared to the placebo group.

The Benefits of Bifidobacterium and Lactobacillus

The bacteria found to have increased due to probiotic supplementation included Lactobacillus acidophilus, L. reuteri, L. plantarum, L. rhamnosus and B Bifidobacterium lactis, which are all effective against pathogens responsible for causing vaginal infections.

Healthy habits and a balanced diet should encourage “friendly” bacteria to thrive and counter infection naturally. However, taking antibiotic medications and eating a diet high in sugar can upset the acidity and balance of bacteria in the vagina. This can lead to recurrent outbreaks of yeast infections such as thrush and other vaginal infections.

As well as preventing and treating vaginal infection, good bacteria are also known to promote overall health and well-being by boosting the immune system and lowering anxiety. Bifidobacterium aids digestion and can help avoid the need for antibiotic treatment against infection, which can cause diarrhea as a side effect. Lactobacillus acidophilus is particularly effective in treating and preventing vaginal yeast infections. All these benefits make a good case for including probiotics in your diet as one of nature’s healthy habits to fight off infection.

Include live yogurt containing L. acidophilus in your diet, and or take probiotic supplements.  Both are healthy living tips for treating and avoiding vaginal infections without the need for medications.

 

 

0 Comments

Dry Eye Home Remedies That Actually Work

by Institute for Vibrant Living

According to the National Eye Institute, an estimated 5 million Americans aged 50 and over suffer from dry eye, and it affects twice as many women as men.

The Dry Eye Home Remedies That Actually Work – Take fish oil supplements or eat fatty fish.

What is Dry Eye?

Dry eye is caused when the eye does not produce sufficient tears, and not just the kind of tears produced when a person is feeling emotional. Tears are constantly produced to keep the cornea and outer part of the eye moist, nourished and protected from bacteria, dust and foreign objects.

There are many symptoms of dry eye, including:

  • A gritty, sandy feeling in the eye
  • Dry eyes that are hard to open, particularly after sleep
  • Excessive tear production
  • Pain and redness in the eye
  • Temporary moments of blurred vision
  • Tired eyes or heavy eyelids
  • Stinging or burning of the eye
  • Inability to shed tears when emotionally upset
  • Discomfort when wearing contact lenses
  • Eye-strain when reading

Dry eye is most common in older people, but it can be caused by medications such as antihistamines, decongestants, birth control pills, HRT, tranquilizers and anti-depressants. It can develop after LASIK surgery, long-term use of contact lenses or as a result of eye damage, conjunctivitis or disease of the glands or delicate skin around the eye.

Dry eye can also be caused by pregnancy, immune system disorders, or as a side effect of excessive eye strain from computer or video screens. Fortunately there are some natural healthy living tips to help those living with this annoying condition.

Healthy Living Tips for Treating Dry Eye

Left untreated, dry eye can cause scarring or damage to the cornea. If you’re looking for dry eye home remedies that work, try fish oil supplements.

In fact, A study on 60 patients by the Australian University of Melbourne looked at how omega-3 fatty acids could ease the symptoms of dry eye. The participants were given 1450 mg krill oil and DHA or 1500 mg fish oil and DHA or a placebo of olive oil for 90 days. The results showed improved osmotic concentration and better tear stability of those taking omega-3 compared to the placebo. There was a slightly better result from those taking krill oil compared to fish oil. However, there is controversy regarding the environmental impact of krill harvesting.  Another healthy and vegetarian source of omega-3 is evening primrose oil.

Related:  Is Krill Fish Oil Dangerous?

By eating more oily fish such as tuna and salmon in your regular diet and taking omega-3 supplements are important tips for healthy living and can prevent or alleviate the symptoms of dry eye. Studies found that those who took significantly more vegetable-sourced omega 6 than fish-sourced omega-3 were more likely to have dry eye syndrome, showing that not all fatty acids produce the same results, an interesting fact to bear in mind when considered healthy habits in your diet. 

0 Comments

Decreased Vitamin D Means Increased Pain

by Institute for Vibrant Living

The most common type of arthritis is osteoarthritis, a painful and debilitating condition that affects 13.9% of adults over the age of 25 and 33.6% of those over 65, according to the Centers for Disease Control and Prevention (CDC). Studies of osteoarthritis patients showed a positive correlation between low levels of vitamin D3 and pain.  Those with higher serum levels of IL-17A and IL-23 had lower D3 and increased osteoarthritis pain.

Healthy living tips include plenty of sunshine for generating vitamin D.

Vitamin D3 Deficiency and Pain

Further studies support the relationship between low levels of vitamin D3 and increased pain. A study published by the Breast Cancer Research and Treatment Journal found that breast cancer patients who took aromatase inhibitors significantly lacked vitamin D3. The patients reported severe bone and muscle pain, fractured bones and had difficulty standing and walking. However, when treated with a supplement of high levels of D3 (50,000 IU per week) their muscle and joint pain was significantly reduced.

A group of Korean researchers found that injecting vitamin D3 into fibromyalgia patients every four weeks reduced pain and decreased the symptoms of fatigue and tiredness.

Perhaps most relevant is a four-year study on 418 volunteers with osteoarthritis of the knee. They found that those with low levels of vitamin D were more than twice as likely to find their osteoarthritis worsening over the period of the study compared to those with higher vitamin D levels. The study recommended that increased dietary supplements of D3were beneficial to counter the pain caused by osteoarthritis.

Related:  How to the Improve Immune System Naturally

Healthy Habits Regarding Vitamin D

Vitamin D deficiency causes many easily preventable health issues including rickets, soft bones, bone pain, and muscle weakness. Following healthy living tips to avoid vitamin D deficiency includes consuming fish and fish oil, liver, egg yolks and fortified milk in your diet, although this can be a problem for those following a strictly vegan diet.

The body is also able to make vitamin D when the skin is exposed to sunlight for as little as 15 minutes a day. This can be difficult for those living in northern states and work indoors during daylight hours in winter. Those with dark skin also are at risk of vitamin D deficiency as the pigment reduces the effectiveness of the skin to absorb the sun’s rays.

People who are obese, with a body mass index of 30 or higher may also have low levels of vitamin D as fat cells absorb the vitamin, leaving less for the body to use to support healthy bones and muscle.

Why not adopt healthy habits by including vitamin D3 supplements in your daily diet and including daily exercise in the outdoors for some healthy sun exposure? These natural healthy living tips can only do you good, particularly if you suffer from osteoarthritis pain.

 

 

0 Comments

Five Tips to Avoid Constipation While Traveling

by Institute for Vibrant Living

Nothing can take the fun out a vacation faster than suffering from constipation. If it happens to you, rest assured, you are not alone.  Bowel movement issues are very common among travelers so it’s important to follow these five healthy travel tips to keep you regular.

Healthy traveling without constipation

Change Is NOT Always Good

Preparing for a trip and traveling, even if it is on vacation, can be very stressful. If you turn to junk food, skip meals or are feeling stressed, this can cause irregularities in your bowel movements.  Often, using unfamiliar bathrooms can induce anxiety.  Just not following your normal routine can contribute to constipation.

Maintaining healthy eating and drinking habits while preparing for and traveling can help you avoid traveler’s constipation.  Find a food vendor that offers fresh salads, fruit and high fiber cereals or breads and skip the fast food restaurants in the terminal or on the road. If possible, pack your own healthy high fiber snacks to munch on during the flight, train ride or car trip.

1. Dehydration Nation

The TSA won’t let you bring water through security and buying airport bottled water is expensive, so you might be tempted to let yourself get a little dehydrated. If you are road tripping you might drink less to avoid frequent bathroom stops; not a good thing!

Drink plenty of clear fluids, namely water, and save the alcoholic or sugary sodas and cocktails for a special occasion. You may also want to limit your caffeine intake for the duration of your trip, too. It can act as a diuretic and you need adequate water in your bowels to form normal stools and pass them regularly.

Bring an empty water bottle to the airport and fill it at a drinking fountain once you clear security. Sip, don’t gulp, throughout the day and plan accordingly for adequate bathroom breaks.

Related:  Dangers of Laxative Overuse for Chronic Constipation

2. Bacteria Is Your Friend

If you are not regularly taking a probiotic supplement you should be. These gut-healthy bacteria are essential for good digestion.  Before your trip, start taking them and pack them in your suitcase. They will keep your immune system strong and aid in digestion so you don’t end up with stubborn bowels that won’t move.

Try to include foods on your trip that are rich in probiotics like yogurt, kefir, sauerkraut, and kimchi (a spicy fermented cabbage) too.

3. You Got To Move It Move It!

The last thing on your mind when traveling might be exercise. Who has time for that?  You do!

You don’t have to run several miles or go to a boot camp class, just choose stairs instead of the elevator once in awhile, walk to and from dinner, plan an activity that incorporates some walking, hiking or just hit the hotel pool for a few laps.  Mild to moderate exercise keeps your metabolism revved up and increased circulation will wake up sluggish bowels while encouraging you to drink plenty of fluids.

4. Don’t Sugar Coat It

Your bowels do not need a layer of sugar when they are already a bit stressed from travel.  Cut back on the sweet stuff and you’ll most likely keep them humming along just fine. It’s easy to over-indulge while on vacation and airport sweets might be tempting, before you board a morning flight, but resist the temptation! 

Pack your own healthy snacks like almonds, a clementine, apple or snack-sized package of whole grain crackers and save the sugar indulgence for the end of your trip.

5. Go Green

Green foods like broccoli, lettuce, peas, asparagus and spinach will make for a much more pleasant trip. Having a few salads with fresh fruits and vegetables will help you stay hydrated and full of fiber; essential for avoiding constipation.

Try eating a small salad or munching on some raw broccoli before meals to ensure you get in your greens. You’ll stay regular and slimmer on your trip.

Following these healthy travel tips can be the difference between the best trip ever, or an unpleasant journey marred by the pain and bloating of constipation.

0 Comments

19 Tips to Avoid Air Travel Illness & Germs While Traveling

by Institute for Vibrant Living

Getting ill while traveling is no fun, yet it happens all the time.  Following these travel sickness tips could help prevent illness so you can enjoy the journey.

Tips for Preventing Travel Illness.

Airplane Germs

Airports and airplanes are petri dishes of germs from millions of travelers.  Travel in the winter means more exposure to cold and flu viruses, bacteria abounds on handrails, elevator buttons and you will undoubtedly find yourself shoeless walking where many other feet have tread at the security area.  

Give your immune system a boost before travel by regularly taking probiotics for optimal gut health and a stronger immune system. It is also helpful to increase your intake of vitamin C, a powerful antioxidant that has shown to help lessen susceptibility to bacteria and viruses.  Also, consider vitamin D-3 supplements and zinc, known immunity boosters that can help fortified your immune system before you travel.

Wash your hands, a lot! Frequently washing your hands, especially before you eat or touch your face, is very important.  Many germs and types of bacteria can live on handrails, elevator buttons, doorknobs and handles for hours.  Use soap, wash for at least as long as it takes you to hum the happy birthday song under your breath; and when possible use a paper towel to open the bathroom door to exit.

If washing your hands is not an option, have a few antibacterial wipes in your carry-on to keep your hands clean.

Related:  Healthy Travel Begins with Immune-Boosting Supplements

Jet Lag Drag

Traveling across several time zones can leave you exhausted and cut into the enjoyment of your trip as you struggle to adjust.  You can avoid the worst of jet lag by following a few simple guidelines.

The American Academy of Sleep Medicine recommends you stay on your home sleep schedule for trips lasting two or less days, regardless of the difference in time zones. This will minimize disrupting your internal sleep, bathroom, and eating schedule.  

For longer trips, however, you should start slowly adjusting your schedule to the time zone you will be arriving at to start your trip or vacation. At least four days before your trip begins, shift your sleeping and eating times to match the time at your destination. Though it might be difficult, stay on the new time zone schedule as much as possible and try to go to bed when it gets dark there, not back at home.

Other things that can help are:

  • Opt for an overnight flight
  • Cut back on caffeinated foods and beverages
  • Drink plenty of water and other non-sugary fluids
  • Avoid alcohol for a few days and on the plane, it is a sleep disruptor
  • Consider taking melatonin tablets to help you fall asleep once you reach your destination (1-2 mg daily)

Light can be your friend against a jet lag foe. Exposure to bright natural light can help you stay awake and regulate natural secretions of melatonin in the brain.  Exposure to light inhibits the brain from secreting melatonin, and when it becomes dark, it will trigger its release to help you fall asleep.  Seek out bright light in the evening hours when traveling west and in the morning when you are east bound. Get as much sunshine as you can when you arrive at your destination to help you stay awake and adjust to a new sleep time.

Don’t DVT

DVT stands for deep vein thrombosis, which is a blood clot in a vein deep within a muscle, usually your calf or thigh.  Prolonged sitting causes DVTs, like on a flight across the ocean, or several days on a train.  If the clot breaks off it can travel to the lungs and cause a pulmonary embolism, which can be fatal.

Because of the danger in sitting too long, make sure you get up and move around whenever possible. Walk briskly to your gate, take the stairs, and on the plane or train be sure to get up frequently to walk to the bathroom and stretch.

Wearing compression garments can help.  There are socks and even full length compression suits that can be worn underneath your clothing. The gentle pressure helps keep blood flowing and reduces the chance of developing a blood clot.

Speaking of clothing, wear comfortable loose fitting clothing.  Avoid pants and belts that are constricting.  

Other things you can do to lessen your risk of a DVT is:

  • Avoid caffeine
  • Drink plenty of water
  • Taking circulation supplements like natto (made from fermented soybeans) and fish oil can help

Following these few travel tips can make for a much more pleasant journey.

0 Comments

Holy Basil: A Divine Answer to Stress Management

by Institute for Vibrant Living

All hail holy basil! This potent herb has many health benefits, some of them being reduced feelings of stress, anxiety and depression.  It has a long history of use around the globe for not only being physically, but mentally healthy, as well, and could be very beneficial for stress management.

Holy basil for stress reduction.

History

Holy basil is closely related to the more familiar sweet basil used in many dishes, especially in Italian cooking; and is from the mint family.  It is a shrub with fuzzy stems and leaves and native to Eastern tropical parts of the world. In India and Hindu countries, it is considered a sacred plant, thus the name holy basil.  It’s been grown and cultivated in India for the past 3,000 years and is revered for being a plant that can heal the body, mind and spirit.

Ayurvedic medicine has included the use of holy basil (aka tulsi) because of its anti-fungal and anti-bacterial properties, among others. It is used to treat physical ailments like headaches, upset stomach, insect bites, skin rashes, and to calm nerves and help one sleep better.

Holy Health Benefits

Western medicine has begun to offer evidence that holy basil extract can dramatically reduce symptoms of general stress like:

  • Exhaustion
  • Forgetfulness
  • Insomnia
  • Sexual/libido issues

The benefits of the herb administered in an extract proved to be effective after only six weeks of use in one study. 

Another study in 2008 used holy basil to evaluate its effectiveness in treating the symptoms of generalized anxiety disorders. Test participants took 500 mg of the herb in supplement form twice a day for 60 days.  Test administers published results saying those who took the herb supplement reported significantly reduced feelings of anxiety, stress and depression, in contrast to those who received a placebo.

Related:  Three Herbs for Stress Reduction

Other health benefits attributed to holy basil are due to its anti-inflammatory properties that can relieve:

  • Fevers
  • Coughing
  • Sore throat
  • Bites, cuts or stings

As a powerful antioxidant, holy basil is also showing to be a healthy supplement to boost cognitive function, strengthen the immune system, help kidneys function better, and stabilize blood glucose levels.

Holy Basil At Home

It’s simple to cultivate your own unlimited supply of holy basil at home.  You can plant it in in a garden pot inside to get it going when it’s cold outside and transplant it to warm soil (where it grows best) in the summer (at least 65-70 degrees F). Put it somewhere that will allow for full sun and be sure to water it regularly.  To encourage a larger, bushier plant cut off the flowering blossoms, though letting them grown into flowers does not affect the health benefits of the plant. Make sure your plant is well established and growing strong before you harvest the first leaves.

Holy Tea for Two

The best way to get maximum health benefits from holy basil is to use the leaves to make tea.  Pour eight ounces of boiling water over two teaspoons of fresh leaves, cover and steep for five minutes, then enjoy!

If you are not too keen on growing your own you can find the herb in supplement form.

If you are looking for some easy stress management techniques, sipping some holy basil tea could be for you.

0 Comments

Top Supplements to Erase Problems of Aging Skin

by Institute for Vibrant Living

One of the common aging skin problems is light or dark brown spots called age spots. They are show up on the face, chest, shoulders and hands in both men and women; and they can affect younger people, too.  They are also called liver spots and are a result of dietary deficiencies and years of exposure to the harsh rays of the sun.

Topical creams and cover-ups will temporarily disguise the unsightly spots but in order to get rid of them, or at the very least lighten them so they are less noticeable, you will need to treat them from the inside out.

Supplements and lifestyle changes can help prevent age spots and aging skin.

Supplements

Vitamin E

Vitamin E is a power antioxidant that will help damaged skin cells repair themselves and prevent new ones from popping up.  Antioxidants help your body combat cell damaging free radicals by neutralizing them. It also aids in circulation by extending the life cycle of red blood cells, important for transporting oxygen to cells for energy and keeping toxins from building up in the body. Research suggests vitamin E may also help slow down the aging process by protecting cellular membranes.

The recommended dosage for adults is 200 IU of vitamin E in d-alpha tocopherol form daily for maximum benefit.

Related:  Vitamin E Deficiency & Diseases of the Digestive System

Vitamin C

Everyone should get plenty of vitamin C in their diet, even if they don’t have age spots.  Found in abundance in citrus fruits (oranges, grapefruits), spinach and kale, it is a critical nutrient that supports good health and can help get rid of common aging skin problems like age spots, but also fine lines and wrinkles. 

Vitamin C is a powerful antioxidant to rid your body of damaging free radicals. It also helps to combat the formation of new brown spots by offering protection against UVA and UVB rays. It’s like an internal broad-spectrum sunscreen. 

Results are not immediate, meaning, you will need to take the vitamin C and be patient for up to a year for the dark spots to fade. In the meantime slather lots of sunscreen on your face, hands and where ever else spots have formed.

The recommended daily dosage of vitamin C supplements for adults is 2,000 milligrams per day.

Beta-carotene

Beta-carotene is responsible for the bright vibrant color in many healthy foods like carrots, spinach, tomatoes, sweet potatoes, broccoli, kale, cantaloupe and winter squash.

When consumed, the body converts beta-carotene into vitamin A (retinol), which is essential for maintaining a healthy immune system, cell mucous membranes and skin.  It is also an antioxidant to help damaged cells regenerate.

Prevention

Of course, the most effective way to treat age spots is to not let them form at all. You can help yourself avoid this common aging skin problem by adopting a healthy diet full of fresh fruits and vegetables, adding these supplements to your diet and applying sunscreen with an SPF 30 or higher to your exposed skin every day, year round.

0 Comments

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.

0 Comments

Why Vitamin D is Important for Healthy Aging

by Institute for Vibrant Living

Originally introduced to the world as a fat-soluble vitamin and later as a steroid hormone, vitamin D offers myriad health benefits to the body.  Because it plays a role in over 1,000 physiological processes, it is easy to understand why vitamin D is so important as people get older.  According to results from a variety of scientific studies, this potent vitamin/hormone helps encourage healthy aging in many ways.

:  People can get vitamin D benefits through foods like milk, eggs and fish.

A British study conducted in 2007 showed that vitamin D may help slow the aging process and protect the body from age-related disease.  Researchers followed more than 2,000 women with ages ranging from 18 to 79 and examined their white blood cells.  Measuring the length of telomeres (the capped ends of DNA strands) is a reliable way to determine if a person is aging.  As people get older, telomeres become shorter and DNA becomes more unstable. 

According to their vitamin D levels, the female subjects were assigned to three groups.  Results showed that women with the highest vitamin D levels had longer telomeres than women with the lowest levels.  Researchers concluded that by keeping telomeres longer, vitamin D may slow the aging process, and this may explain the protective effect vitamin D appears to provide from conditions like heart disease and cancer.

Related:  Absorption is Key When it Comes to Calcium Supplements

Another important Dutch study examining people 55 years of age and older found that low vitamin D levels were linked with an inability to perform daily tasks.  Subjects were divided into two age groups and tested for activities like walking stairs, dressing and undressing, standing from a seated position, and self-care.  While results showed a link between lower vitamin D levels and reduced ability to perform the activities, more research is needed to determine if low vitamin D levels actually cause disability in performance.

Additional Vitamin D Benefits

Most people know that vitamin D plays a role in the development and maintenance of healthy bones and teeth, but it offers many more benefits to the health.  Vitamin D boosts immunity and helps prevent colds, flus and other types of infection.  Mounting evidence suggests that vitamin D may also offer a preventative effect against Type 1 diabetes, multiple sclerosis, osteoporosis, rheumatoid arthritis and cancers of the breast, colon, esophagus, lymphatic system, ovaries and prostate. 

With all of the health benefits mentioned, it makes sense to get vitamin D on a daily basis, especially for people over 50.  The best source of vitamin D is the sun, and spending 10 minutes in sunshine before applying sunscreen usually provides a sufficient daily amount.  People can also find vitamin D in foods like fish, eggs, dairy and nut milk, cod liver oil, and fortified cereals and juices.  Vitamin D supplements work well during periods of colder weather, and health professionals recommend from 400 to 1,100 mg per day depending on age.

 

0 Comments

Three Supplements for a Gluten Free Diet

by Institute for Vibrant Living

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

Following a gluten-free diet excludes most of these foods

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

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

Related:  Boost the Immune System with Infection-Fighting Foods

Folic Acid (Folate) 

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

Vitamin B6 

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

Vitamin B12 

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

B-Complex Supplements for Gluten-Free Diets

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

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

0 Comments

Ten Home Remedies for Tackling Periodontal Disease

by Institute for Vibrant Living

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

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

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

#1:  Co-enzyme Q10

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

#2:  Honey and Manuka Honey

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

Cure periodontal disease with honey and other natural remedies.

#3:  Lemons

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

#4:  Baking Soda

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

#5:  Tea Tree Oil

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

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

#6:  Dental Probiotics

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

#7:  Consume Fermented Foods

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

#8:  Xylitol

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

#9:  Floss Every Day

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

#10:  Brush Regularly and Change Your Toothbrush Often

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

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

0 Comments

What You Should Know About Excess Sugar and Yeast Infections

by IVL Products

Three out of four women will get at least one yeast infection in their lifetime. The burning and itching “down there” is unpleasant but not necessarily harmful.  What many women may not realize is the link between too much sugar in their diet and yeast infections.

The connection between excess sugar and yeast infections.

Yeast Infection Causes

Yeast actually grows naturally all over our bodies.  The most common type of yeast found on our bodies and in the vagina is known as Candida albicans, or Candida for short.  This fungus thrives in warm moist places like a woman’s vagina and can be caused by a variety of things like:

  • Low estrogen
  • Wearing synthetic fabric pantyliners
  • Vaginal eczema
  • Spermicidal condoms
  • Synthetic chemicals in feminine hygiene sprays
  • Poor diet

Related:  Fibromyalgia: Ten Possible Underlying Causes

Diet and Yeast Infections

Yeast loves sugar as much as you do. Too much sugar in your diet can give yeast a boost causing it to spread and increase, especially if your immune system is depressed from a lack of sleep or stress.  If you are prone to yeast infections, or feel one coming on, try avoiding the following:

  • Foods with simple sugars
  • Starchy foods like white flour products or rice
  • Foods fermented with yeast like alcohol

Alcohol is very sugary.  A few drinks, some highly refined foods like pretzels or candy at the bar makes for a perfect combination to feed yeast and help it spread.

Probiotics Can Help

Probiotics are living microorganisms very similar to the “good” bacteria in your gut essential for digesting your food. This so-called “good” bacterium is prevalent in your digestive tract and in other places on the body. If you take antibiotics for a bacterial infection, you can inadvertently destroy the good bacteria along with the harmful stuff, paving the way for yeast to overrun your already-battered immune system; and they begin to multiply.

Eating foods that contain probiotics can help keep yeast levels in check.  Yogurt with live and active bacterial cultures, fermented foods like sauerkraut and kimchi, or a daily probiotic supplement can help keep yeast infections at bay.

Avoid Acidic Foods

Candida thrives in an acidic environment. Acidic foods to avoid if you are prone to yeast infections are:

  • Nuts (cashews, peanuts and walnuts)
  • Seeds (pumpkin and sunflower)
  • Acidic fruits like blueberries, cranberries and plums
  • Corn oil
  • Sugar and sweeteners including molasses, maple syrup, honey and especially aspartame
  • Salt
  • Condiments like mayonnaise, soy sauce or vinegar

Once Is Enough

If you have ever endured the painful symptoms of a yeast infection you’ll agree once is enough.  Making a few simple dietary changes can help stave off yeast infections.  Try to consume less sugar and alcohol and eat more probiotic-rich foods—you’ll get a host of other health benefits to boot.

0 Comments

How Fish Oil Increases Joint Mobility

by IVL Products

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

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

What Is Omega-3?

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

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

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

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

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

The Benefits of Omega-3 Fish Oils for Joints

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

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

Fish Oil Supplements

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

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

0 Comments

The Ultimate Food Guide to Omega-3s

by Health News

Once you’ve discovered the unparalleled health benefits of omega-3, the next logical step is to stock up on foods high in omega-3. Here are some of the foods with omega-3 that you should put on your shopping list every week, and they are far wider than just fish!

Cold water fish are an excellent example of foods high in omega-3

Top omega-3 fatty acids foods are cold water fish including:

  • Salmon
  • Tuna
  • Trout
  • Mackerel
  • Herring
  • Halibut
  • Sardines

Fortified dairy foods with omega-3:

  • Eggs
  • Milk
  • Margarine
  • Soy milk
  • Yogurt

Grains and nuts that are omega-3 food sources:

  • Bread
  • Cereal
  • Flaxseed
  • Pasta
  • Peanut butter
  • Oatmeal
  • Pumpkin Seeds
  • Walnuts

Fresh produce foods high in omega-3:

  • Spinach
  • Kale
  • Brussels sprouts
  • Watercress
  • Parsley
  • Mint

Vegetables oils and foods with omega-3

  • Canola oil
  • Flaxseed oil
  • Soybean oil

You’ll also find fruit juices, enriched protein powders and weight loss shakes are good omega-3 fatty acids foods to top up your daily omega-3 intake.

Related:  15 Health Benefits of Omega 3 Fats in Vascular Disease

Doctors recommend foods high in omega-3, particularly those that contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The third type of omega-3, ALA (alpha-linolenic acid) can actually be made from DHA and EPA by the body, although it is not an efficient way to obtain it. ALA is a plant-based omega-3, which is high in antioxidants and supports a healthy immune system, muscle mass and memory. Spinach and kale are good sources of omega-3 foods in the diet.

How Much Omega-3 Foods are Required Daily?

As yet there is no official recommended dietary allowance (RDA) for omega-3, but Dr. Andrew Weil suggests eating oily fish 2-3 times a week and topping up with walnuts, ground flaxseed and salads for ALA.

The National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2000 mg for a 2,000-calorie/day diet). Other sources recommend aiming for 500-1000 mg omega-3 daily. As a guideline, a small can of tuna or salmon contains 500mg. If you suspect any shortfall, it’s worth topping up your daily allowance of omega-3 foods with fish oil supplements.

 

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

Six Little-Known Signs of Iron Deficiency

by Institute for Vibrant Living

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

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

1.  Hair Loss

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

2.  Swollen Tongue

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

3.  Frequent Sickness

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

4.  Pale Skin

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

5.  Restless Leg Syndrome

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

Related:   Some Facts about Restless Leg Syndrome

6.  Pica

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

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

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

30-Day Vibrant Living Challenge

0 Comments

Weakness: Causes, Symptoms and Treatment

by IVL Products

We can all experience physical weakness at times, perhaps after a serious illness, or when we’re tired, overworked or exhausted. Short-term weakness usually passes when the cause is rectified, whether it is lack of sleep, stress or fighting sickness. 

Weakness can affect the whole body

If you are experiencing ongoing weakness that does not seem to improve, you need to take steps to discover the cause and treat it. There are many possible causes of weakness including:

  • Poor diet
  • Chronic fatigue syndrome
  • Depression
  • Anemia
  • Colds and flu
  • Viral infection
  • Bacterial infection
  • Low blood sugar
  • Stress

It could also be caused by more serious medical conditions such as cancer, stroke or heart attack.   

Related:  Heart Health Benefits of Meditation

Let’s first eliminate some simple possible causes of weakness:

Poor Diet causes Weakness

If weakness is due to poor diet or intense weight-watching, analyze what you are eating. You should be enjoying a balanced diet with adequate protein, carbohydrates and fat. According to the Institute of Medicine, 45-65% of our daily calorie intake (2,000 calories total for men and 1800 for women) should come from carbohydrates, preferably multigrain bread, brown rice, beans and lentils. Ten to 25% should be derived from protein such as meat, poultry, eggs and dairy products, and around 30% of our daily calories should be from healthy fats which the body uses for energy or stores as glucose.

Colds and Sickness

In winter, colds and flu can weaken the body’s immune system. The after effects of any virus, sickness or surgical procedure can leave the body feeling drained and weak. Try eating well and include plenty of fresh fruits and vegetables to boost vitamin intake and antioxidants. Consider taking a multivitamin or supplement to ensure your body is getting all the help it needs to restore itself to full health again. Another easy way to boost energy is with a green drink or smoothie to help boost immunity, provide antioxidant support and improve digestion.

Other Causes of Weakness

Try to analyze whether you are suffering from full body weakness or isolated weakness. Think back to when the weakness first began and to what it may be related. If you cannot find an obvious cause for general weakness and it does not improve, you may need to consult a doctor.

If at any time your weakness is accompanied by difficulty breathing, then you should call 911 immediately, as it could indicate a more serious medical condition. Your doctor will determine the underlying cause and treat accordingly.

In the meantime, make sure you enjoy a healthy balanced diet, maintain a healthy weight, enjoy daily exercise and any weakness should soon be a thing of the past. 

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

Battle Chronic Fatigue Syndrome with Two Red Superfoods

by IVL Products

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

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

Cause and Treatment

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

Red Apples

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

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

Related:  Magnesium Deficiency and Chronic Fatigue Syndrome

Watermelon

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

Conclusion

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

0 Comments

A Guide to Antioxidants and Skin Health

by IVL Products

Because the skin is the largest organ, taking care of it is important and antioxidants can help.  These potent nutrients battle free radicals, potentially harmful compounds that attack all types of body cells including those of the skin.  By neutralizing free radicals, certain antioxidants ensure healthier skin and may even help prevent skin cancer.  People who desire fresher, smoother skin can benefit from this guide to antioxidants and skin health.  

When it comes to antioxidants and skin health, people should consider lycopene, retinoic acid, vitamin C, and vitamin E

Lycopene

A carotenoid responsible for the color in red fruits and vegetables, lycopene promotes the production of collagen, the key protein in skin tissue.  A powerful antioxidant, lycopene helps neutralize free radicals that damage the skin and cause wrinkles.  In addition to these benefits, one study showed that people who consume tomato products containing lycopene regularly reduce chances for UV damage to the skin by 30 percent.  In addition to red fruits and vegetables like ruby red grapefruit, watermelon, and tomatoes, people can obtain lycopene through supplements or look for it as an ingredient in skincare products.  Because lycopene degrades easily, people should keep skincare containers well sealed.

Retinoic Acid

The active from of vitamin A in the skin, retinoic acid protects skin from further sun damage if applied topically as a gel or cream.  Because too much retinoic acid can lead to redness, dry skin, and peeling, people should start with a low concentration and apply it every second or third day.  In addition to offering a protective effect from photo-aging, a study published in The Journal of Dermatological Science showed that treatment with retinoic acid helps improve skin fibers and reduces the appearance of fine lines and wrinkles.

Related:  A Humble Houseplant Works Wonders With Skin Issues

Vitamin C

Vitamin C (L-ascorbic acid) is an essential nutrient often touted for immune system benefits, but scientists are also looking into its skin health properties.  While foods rich in vitamin C have not been shown to benefit the skin, researchers at Duke University Medical Center interested in antioxidants and skin health found that topical application of vitamin C offers protection from photo-aging, particularly when paired with vitamin E.

Vitamin E

Vitamin E is an antioxidant found in skin cells that boosts the production of collagen, helping to reduce the appearance of age spots, fine lines, and wrinkles.  Known for its anti-inflammatory properties, vitamin E has been shown in several studies to help prevent inflammatory damage associated with UV exposure.  People can obtain vitamin E through foods like almonds, sunflower seed, and olive oil or through dietary supplements and topical skincare products. 

Conclusion

Taking care of the skin not only benefits overall health, but helps people look better as they age.  A number of antioxidants like lycopene, retinoic acid, vitamin C, and vitamin E can help.  When it comes to antioxidants and skin health, people can consume certain foods, choose daily dietary supplements, or obtain these beneficial compounds topically through skincare products.

30-Day Vibrant Living Challenge