February 2015 – Page 3

It Works! The Truth behind Supplements for Healthy Skin

You’re walking down the drugstore vitamin aisle, gazing at the vast and confounding array of supplements for healthy skin, each one of them touting miracles for a flawless skin that glows. Bewildered, you stand there and imagine: where do these actually come from and do these really work? – Sounds familiar?

Supplements for healthy skin have long existed in specialty stores, but in the past few years, they’ve expanded their reach to local grocery and drug stores too. And why not – after all the claims and promises made by all these supplements are sufficient to grab anyone’s attention. Moreover, these come with a futuristic appeal, where all you have to do is to swallow a pill to turn back the clock, not only by pumping out fine lines within a matter of few days, but the supplements for healthy skin will also make your body rebuild its own collagen from within!

Supplements for Healthy Skin: Fad or Fact?

So, with its increasing popularity, one question that bothers each mind is – are supplements for healthy skin just a revived version of hope in jar or do they actually work?

Recent clinical research reveals that there is actually something real to those claims. According to the findings, people who consumed quality supplements for healthy skin on a regular basis measured around 20% reduction in growing signs of aging as compared to ones who did not. It seems that, however improbably, quality supplements formulated for healthy skin could actually make your skin reform into a younger version of itself.

Supplements for Managing Acne Prone Skin

You’ll come across a lot many remedies to treat acne. Problems related to acne is one of the most discussed topics, as frequent breakouts is a common problem for so many people and they can have a big impact on one’s sense of beauty and even on self-esteem. Literally, there’s no one who wishes to experience the unsightly bumps, scarring, redness and pain associated with acne.

For some people, no over-the-counter or prescription drugs seem to work – so the promise of permanently getting rid of acne by taking a single supplement every day becomes extremely tempting. So, here’s a breakdown of internal acne fighters and researched based information on how much they work against the claims made:

Zinc

An essential trace element, zinc is only needed in small amounts for human health. According to various studies, zinc supplements have shown to deliver anti-acne skin benefits. These studies also claim that zinc should be taken orally for maximizing its health benefits. There have even been reports of people becoming severely ill due to taking excessive amounts of zinc in the hopes of treating their acne. So, in case you are considering using zinc supplements to heal acne, make sure you consult your health care provider first.

Vitamin B3

Niacinamide and niacin are the two forms of Vitamin B3. It is found in a variety of food products including green vegetables, milk, fish, eggs, etc. Niacinamide works as a potent cell-communicating ingredient that delivers many anti-aging benefits and there are also growing evidences that it even helps mitigating acne marks.

Vitamin A

A powerful antioxidant, Vitamin A comes in many forms including retinyl palmitate and retinol. It is considered as one of the best supplements for healthy skin and the best cure for acne breakouts. But it should be remembered that Vitamin A is a fat soluble vitamin, which builds up in the body and therefore when taken in excessive amounts can cause serious health implications, such as headaches, vertigo and blurred vision. In worst cases, it may even cause loss of muscle coordination.

Anti-Aging Vitamins

It’s no unknown fact that vitamins and minerals are essential for us to be healthy. Therefore, we should prefer eating antioxidant rich diet. Vitamins are a popular category of ingredients in skin care products which claim to provide anti-aging benefits.

The supplement industry too is aware of the many skin care benefits of vitamins and has not wasted any time in stocking shelves with vitamin supplements that promise to reduce dark spots, rejuvenate skin, and diminish fine lines and wrinkles, without the need of undergoing surgery.

Vitamin C and E

Potent antioxidants, Vitamin C and E can help fight signs of aging, specifically sun damage. Mega doses of both Vitamin C and E helps in reducing the effects of free radical damage that is one of the major factors of pre-mature aging.

Coenzyme Q10

Coenzyme Q10 is repeatedly touted as miracle worker that helps prevent premature skin aging. It is a vitamin like substance, which can be found all through the body, especially in liver, heart, pancreas and kidney. It functions to provide energy to cells and has been shown to deliver anti-oxidant benefits, but different body substances must work in harmony to make use of all these benefits.

What Works For your Skin

The answer is pretty simple – a well-balanced and healthy diet along with the right approach to taking vitamin and supplements for healthy skin, irrespective of your health concerns is the best thing for you. It is important you realize that eating unhealthy foods would not help your body to maintain itself.

You cannot continue eating processed foods and expect your body to stay healthy by adding supplements. You might want to experiment with supplements but don’t forget that they are not a cure and can be dangerous when taken in excess amounts.

When it comes to managing acne and fighting the signs of aging, its worth you compile a great skin care regime and pamper your skin with quality supplements for healthy skin to make it look at its best.

Is There A Possible Way To Lower Blood Pressure Naturally?

Tired of looking for ways to lower blood pressure naturally? The following article discusses some of the most essential nutrients you may want to add to your diet to help gain control over your blood pressure levels.

High blood pressure is a highly pervasive and devastating ailment that is increasing becoming a major health concern amongst the aging population. If you are an adult, your chances of suffering from high blood pressure problems is 1 in 3 and if you are over 60 this number increases to 1 in 2.

It would be no surprise if you don’t even know you’re already suffering from it. According to a survey, about 30% individuals remain unaware about the fact that they’re suffering from hypertension. Often known as “Silent Killer” high blood pressure increases the risk of heart failures, kidney failures, strokes and aneurysms.

High Blood Pressure: What Your Doctors Won’t Tell You

Following the conventional methods of high blood pressure treatments, your doctors would probably ask you to lose weight, reduce your salt intake and follow a healthy diet program to correct your hypertension.

But, what your health care provider won’t tell you is – while high blood pressure problems tend to rise with the advancing age, it is however not an inherent part of the aging process. In fact, you would be surprised to learn that you do not always need drugs to cure your high blood pressure problems.

Nutritional Approaches for Controlling Blood Pressure

What you eat plays a great role in determining your blood pressure levels. Traditionally, the inclusion of lavish plant-sourced foods and abundance of physical tasks, integrated with exclusion of processed foods, conferred extra-ordinary health benefits and life term protection from hyper-tension. This particular diet is however far from today’s low-fat notions that are largely responsible for obesity and diabetes crisis.

It should be noted that restricting your fat intake may actually cause more harm than good. Rather, it is more important to focus on the type of fats you are including in your diet. For example, you should work towards replacing hydrogenated and saturated fats with omega-3 and unsaturated fats to lower your risk of developing various types of heart diseases.

Surprising Supplements for Ideal Blood Pressure Management

Besides adopting a healthy diet while minimizing your exposure to processed foods which increase blood pressure, it is essential you focus on food that help reduce blood pressure. You can also benefit from a number of good nutritional supplements which have been demonstrated to deliver extremely beneficial and effective results. Most important of these nutrients include:

Vitamin D

Controlling high blood pressure is one of the many extraordinary health benefits of this “Sunshine Vitamin”.

Often the people who are Vitamin D deficient stand at a greater risk of developing high blood pressure problems. However, regular intake of high quality Vitamin D nutritional supplements has been reported to reduce high blood pressure symptoms in people with hypertension.

Vitamin D works by suppressing the expression of renin, the blood pressure hormone, resulting into controlled blood pressure levels.

Coenzyme Q10

One of the highly valued antioxidant, Coenzyme Q10 is known for its ability of controlling high blood pressure and promoting overall health and well-being.

According to a recent research, minimization of abnormal heart muscle thickening, also known as hypertrophy, is essential for reducing the development of heart diseases. It has been found that Coenzyme Q10 helps in reducing abnormal hypertrophy resulting due to high blood pressure problems. This can be accomplished with no side effects, only if you consume reliable and effective Coenzyme Q10 nutritional supplements.

Omega-3 Fatty Acids

In addition to reducing the triglyceride- and cardiovascular effects, omega-3 fatty acids can be used to reduce blood pressure levels. Regular intake of omega-3 fatty acids – EPA and DHA, helps reducing systolic and diastolic blood pressures.

Omega-3 works by blocking angiotensin system, while promoting arterial relaxation, followed by reduced production of artery constricting factors and reduced production of inflammatory mediators.

Resveratrol

Consuming red wine in modest quantities has been reported to reduce the risk of various cardiovascular diseases to a great extent. This is why much attention has been focused on the health benefits of Resveratrol, as it originates from red wine and grapes.

Resveratrol has been shown to modestly reduce high blood pressure, while it also helps to restore the production of nitric oxide, the natural artery dilating agent.

Is 20s the Right Age to Think About Skin Aging?

If you feel being in 20s is too early for you to think about skin aging? Think again! When you’ll be 36 and mistaken for being 26, you’ll look back at this moment and thank yourself for reading this.

The look and feel of your skin changes as you progress through different stages of life. This is why skin care is incredibly important in your 20s because what you do or don’t do now, can drastically affect your skin’s texture in future.

Your 20s Skin Deserves To Be Pampered

A perfect skin care in your 20s has a lot to do with maintaining the health of your skin inside out, because right now, your skin is in its healthiest state. You’ve crossed the stage of hormonal changes experienced through the teenage years and your skin cells are probably generating at an optimal rate. Your collagen and elastin fibres are at a perfect level to help make your skin look firm, hydrated and radiant. However, all this does not get you off the hook of taking anti-aging skin care in your 20s.

So, how can you preserve this youthful glow of your 20s without being too harsh on your skin? Fortunately, Vitamin E and A has been scientifically proved to effectively counteract and even help reverse the physical signs of aging. This is one of the biggest reasons why Vitamin E is one of the most common ingredients in majority of skin care formulations.

Vitamin E – For a Beautifully Glowing Skin That Radiates

It’s a well-known fact that Vitamin E is incredibly good for your skin. But unfortunately, not many people can tell you the exact benefits delivered by this nutrient.

A fat soluble vitamin, Vitamin E functions as an antioxidant and protects your body against the damaging effects caused by free-radicals, which damage the body at cellular levels, causing dry skin, fine lines, wrinkles and age spots. Vitamin E helps protect the skin from these degenerating signs of aging.

Vitamin E and Its Benefits for Skin

Protecting DNA, active enzyme sites and cell membranes from free-radical damages is the key role of Vitamin E. The lipids in the cell membrane are highly susceptible to free radical damage attack due to both internal and external factors such as UV exposure and chemical pollutants, etc. As a part of its antioxidant defence mechanism the skin comprises of 1% alpha-tocotrienol, 87% alpha-tocopherol, 9% gamma-tocopherol and 3% gamma-tocotrienol to protect itself.

Vitamin E, because of its lipid soluble antioxidant properties, penetrates into the vital membranes of the skin cells and accumulates there to guard against the lipid peroxidation. But, unlike other antioxidants, Vitamin E does not stop there!

Generally, when any antioxidant molecule accepts a free electron from oxygen radical, it becomes inactive. But, Vitamin E shares a unique bond with two other antioxidants, alpha lipoic acid and Vitamin C, which further allow Vitamin E to continue protecting the skin. Here, alpha lipoic acid and Vitamin C serve to eliminate additional electron from used Vitamin E molecule and thus help in reactivating it effortlessly.

What You Need To Know About Vitamin E Skin Defence Mechanism

Photoprotection and antioxidant benefits are not the only advantages offered by Vitamin E. It has been discovered that delta tocotrienols are beneficial in slowing down the production of melanin, the pigment that is responsible for unsightly age spots. According to a study these two forms of Vitamin E are highly effective in suppressing the activity of tyrosinase, an enzyme used in melanin formation. Furthermore, this ability of blocking the synthesis of melanin was found to be effective even at low doses of Vitamin E.

As compared to many other water soluble skin lightening ingredients, Vitamin E has been proved to be multiple times more effective as it penetrates more deeply and delivers results in a more controlled and continuous manner, making it a safe and effective alternative.

Choose Vitamin E for A Smooth and Soft Skin

Your skin comprises of a waterproof barrier that keeps in moisture to prevent skin damage. However, environmental influences along with the natural aging process can cause breakdown of this protective barrier, making the skin lose its moisture and become dry.

Thankfully, the good news is Vitamin E helps maintain this barrier in an effective way. It helps regulating the complex mechanism for restoring and maintaining this barrier function. This precious nutrient locks moisture into the skin and keeps it from drying.

Taking Vitamin E supplements is a great way to help revitalize your skin inside out. High quality Vitamin E supplements are known to deliver incredible moisturising benefits and they also work to reduce skin roughness, fine lines and wrinkles. And although, the study on human effects still needs to be done, the laboratory research performed on rodents revealed that this vitamin may even help in decreasing the manifestations of UV-induced skin cancer.

Important Considerations Before Using Sports Supplements

Whenever the subject of sports supplements comes up in a conversation, there is always one who brings up the issue of protein shakes. These supplements are solely intended to increase muscle mass strength in the body. Sport and health are synonymous in the eyes of nutritionists, and their job is to advise the athletes the right food that leads to increase in performance and power in their respective line of fields.

When we talk about sports supplements, not all do the same job i.e. to gain muscle and body mass. Then, what the basic difference and how these are classified, let’s take a look in detail.

Hydration

As we have said, when you play any sport one thing is sure – fluid loss by sweating. It is believed that of during a physical activity around 1.5 to 3 liters of fluid is lost per hour. That is why it is imperative to a good replacement of water and salts to prevent dehydration, which can have serious consequences on the athlete’s health. The isotonic drinks and salts help in rehydrating the body, and hence essential for endurance sports that involve high sweating.

Recovery

When we talk of recovery, what quickly comes to our mind is “rest”. And we are not wrong; the key to a good sports performance is to give the body proper rest, helping it to recover. But, in addition to rest, the body also needs specific nutrients such as carbohydrates to reload deposits, minerals for balance of salts, amino acids for muscle recovery, and vitamins to prevent oxidative stress. The milkshakes and yogurt can be a good choice to prop up the recovery.

Energy

No matter which sports you are into if your body is fit then only you can excel in it. You need to develop your cognitive functions, and it is necessary to provide your body the necessary nutrients to develop its activities normally. On several occasions we have insisted that a balanced diet and a few small adjustments are sufficient to obtain the vital energy. But, there are times when it is not enough to have a balanced diet, especially when exercise demand higher energy input, such as in endurance sports such as running, long distance, cycling or triathlon. What could be the solution in these special cases? No need to fret, as we have got it all covered. Sports supplementation such as energy bars, gels and energy drinks for athletes can help to estrus purposes.

Protection and Prevention

When we think of nutritional supplements, we tend to think of increase in performance, right? It is not always the case, sometimes these supplements have the purpose to cover potential nutritional deficiencies to avoid degradation of our body and prevent injury. Sports nutrition has a very active role in protecting and preventing physical problems of deficit contributions of certain nutrients.

Adequate hydration and proper supply of magnesium, for example, help prevent and avoid muscle cramps. As you have noticed, sports nutrition relies on sports supplements to complete nutrient demands in athletes who need it. With this article we have only just scratching the surface; let’s now try to categorize these supplements in the next section.

Before aerobic exercise (cardio)

One more thing that can help you in your training sessions is having caffeine half an hour before aerobic exercise. 200-300 grams will be more than enough if you’re looking to burn fat as it causes the body to use more energy from adipose (fat) instead of obtaining glucose derived from carbohydrates. In addition, caffeine reduces muscle pain during exercise, so you can continue exercising for longer. 10-15 minutes before exercise intake of amino acids is also a good idea because this allows the muscle mass is maintained, plus it keeps the body in optimal function longer. 6 to 10 grams of amino acids will be sufficient. Since these pills are not as common, it is possible to eat about 10 grams of Whey protein quality as these also contain essential amino acids.

Before exercise

Taking Argine supplementation for pre-workout, one hour before exercise can increase the amount of blood reaching the muscles. In this way amino acids and glucose are continuously supplied to the muscles. Many magazines say that glutamine is a perfect supplement to use during this time, but the fact is that neither it’s a essential sport supplement not it’s 100% checked. Besides this, 20 grams of Whey protein provides adequate protein synthesis, which is necessary to create muscle growth. Here many speak of creatine, which has good results and if you want to use you can try 3-5 grams half an hour before the training, as this puts your muscles receptive for the constant energy source.

After exercise

At the end of your workout, get some protein and amino acids for muscle repair. Many beliee that leucine is required to initiate protein synthesis. If you have just began working out then protein shake (30-40 grams) will be sufficient as protein supplements are generally have essential amino acids like leucine. One thing you should always remember – Talk to your doctor if you have diabetes because this can have serious consequences for people who suffer from this condition.

Herbal Dietary Supplements in a Nutshell

Before discussing anything about herbal dietary products, let us take you back in time somewhere in late 1800s.This is when the medicinal use of drugs first began. Aspirin was introduced into medical practice in 1898 followed by morphine and barbiturates in 1900 and 1903 respectively. Seeing the incredible response for these drugs, acquisitive manufacturers invested whole heartedly in this sector and year after year came up with new synthetic drugs for various diseases and disorders. So, the market flooded with generic drugs of numerous brands. But with the advent of modern medicines, issues such as drug resistance, grave side effects and adverse drug reactions became more and more prevalent. This made people turn towards natural products and thus the renaissance of naturopathy took place. Many health conscious people go for herbal dietary supplements these days for promoting health in a safer way.

What are dietary supplements?

Dietary supplements are compounds added to the diet such as vitamins, minerals, essential fats and herbs etc. that improve heath. These supplements are not intended to replace food but may help to make up for the nutrients that your diet falls short off. These may be natural dietary supplements which derived from plants or simple dietary products such as vitamin pills. Herbal supplements are touted for many health benefits with least side effects. These are enriched with various types of herbs which have been traditionally used for their medicinal value. However some of the benefits promised by the manufacturers are not scientifically proven. So, as a vigilant consumer, you need to assess the dietary products carefully and choose the suitable product only after weighing its possible risks.

Following is a list of common herbs used in most of the natural dietary supplements that would help you distinguish the real benefits from false claims:

NAME OF THE HERB	HEALTH CLAIMS AND WHETHER THEY ARE REALLY EFFECTIVE?	POSSIBLE SIDE EFFECTS
Evening primrose oil (Oenothera biennis)	• Treat eczema: Yes • Treat rheumatoid arthritis: Inconclusive • Reduce breast pain: Yes • Treat osteoporosis: No	• Tolerated by most people; stomach upset and headache may occur.
Echinacea (Echinacea angustifolia	• Reduce duration of colds:No • Boost immune system:No • Heal wounds:No	• GI symptoms including nausea, abdominal pain, diarrhea, and vomiting • Allergic reactions (especially those allergic to the daisy/aster family).
*Garlic (Allium sativum)*	• Reduce the risk of heart disease:Yes •Lower high blood cholesterol:No •Lower high blood pressure:Yes • Prevent cancer: Inconclusive • Treat athlete’s foot: Yes	• Safe for most individuals. • Increase in bleeding. • Breath or skin odor. • Possible nausea, heartburn, or diarrhea at high doses. • Topical garlic can cause skin irritation, blistering and burns. • Asthma and other allergic, reactions are possible.
Ginger (Zingiber officinale)	• Prevent motion sickness: Inconclusive • Reduce morning sickness: Yes • Reduce nausea and vomiting : inconclusive • Used as digestive aid: Inconclusive • Treatment for rheumatoid arthritis, join, and muscle pain: Inconclusive	• Well tolerated when used in small doses. High doses may cause abdominal discomfort, heartburn, diarrhea (most often may cause abdominal associated with powdered ginger.
St. John’s wort (Hypericum perforatum)	• Treat depression: Inconclusive • Improve premenstrual syndrome: Inconclusive • Treat obsessive compulsive disorder (OCD): Inconclusive • Treat seasonal affective disorder(SAD):Inconclusive Topically: • Used for wounds (inflammation), muscle aches, first-degree burns: Inconclusive	• Insomnia, anxiety, irritability, gastrointestinal (GI) discomfort, diarrhea, fatigue, dry mouth, dizziness, and headache. • Photosensitivity. • Hypomania in depressed patients.
Ginseng (Panax ginseng)	• Improve cognitive function: Yes • Enhance athletic performance: Yes • Improve mood: No • Lower blood glucose: Yes	• Side effects rare, especially when used short term in recommended doses. • Headaches, gastrointestinal distress. • Menstrual abnormalities, breast tenderness. • Insomnia.
Ginkgo biloba(Ginkgo biloba)	•Improve age-related impairment of memory and dementia: Inconclusive • Improve visual field in glaucoma and diabetic retinopathy: Inconclusive • Lowering blood pressure and hypertension: No	• Mild gastrointestinal (GI) upset, headache, dizziness, palpitations, constipation, and allergic skin reactions. • Spontaneous bleeding.
*Turmeric ( Curcuma longa)*	Anti inflammatory: Yes Anti cancerous: Inconclusive Cures cough and cold: No	Excessive consumption of turmeric may cause stomach pains May be irritant to the skin
Green tea extract(Camellia sinensis)	• Reduces risk for cancer: Inconclusive • Reduces risk for heart disease: Inconclusive • Controls blood pressure: Inconclusive.	• Moderate intake of green tea extract is safe for most individuals. • Nausea if consumed on an empty stomach.

Are Herbal Supplements safe?

Like all other synthetic medicines, herbal supplement products also have active ingredients which provide them the medicinal properties. So, it should not be very surprising to know that these dietary supplements may cause allergic reactions, side effects or harmful drug interactions. Also, the manufacture of these supplements is not standardized or supervised by regulatory authorities like pharmaceutical companies which follow stringent regulations to bring their products in the market. So consumer must use his discretion and even seek medical advice before starting any supplement.

Our ancient medicinal system has mentioned many benefits of herbal products. But there is often a conflict between the scientific evidence and traditional knowledge. Striking a healthy balance between conventional medicines and herbal supplements can help us to achieve ‘Ayurveda’ or complete knowledge for long life.

Pregnancy and Vegetarianism can go Hand in Hand

Evolutionarily speaking, Homo sapiens or humans are omnivorous or can consume both plant and animal products. However, some of us choose to avoid foods from animal sources and still to an all plant diet. This kind of diet is good to follow but for women who are pregnant, going vegetarian can deprive them of several essential nutrients. To make this situation even more complex, there are vegetarians (called vegans) who not only shirk away from meat or chicken but all the animal products including milk, eggs, curd etc. Other than vegans there are some more types of vegetarians such as:

Pescatarian: Popularly known as ‘fishetarians’, these people consume the best of everything. Their diet includes food from plants, dairy, eggs and even fish. Meat and poultry are excluded.
Lacto-ovovegetarian: They consume dairy products and eggs in addition to plant products but no meat, poultry or fish.
Lactovegetarian: Their diet includes plant and dairy products but meat, poultry, fish, and eggs are excluded.

If you are a pregnant woman following any of the above diets, you may run deficient in some essential nutrients if you tend to ignore your nutrition. Pregnancy supplements are good backups and can help you obtain important vitamins and minerals for a healthy pregnancy. This way you can continue having your ‘green food’ without turning into a meat eater during pregnancy. Most of the popular pregnancy supplements for vegetarians include:

Calcium and Vitamin D:

As most of the rich sources of calcium are animal products, being a vegetarian may make it difficult for you to obtain this essential mineral. Women can go for calcium supplements during pregnancy to meet their demands along with adding lots of fruits and vegetables in their diet. It is important to take care of your vitamin D levels too. Vitamin D helps in absorption of calcium and is synthesized by your body on exposure to sunlight. Deficiency of this vitamin can weaken bones and teeth. You can take vitamin D supplements for pregnancy, if just can’t have enough exposure to sun.

Zinc:

The demand for zinc increases during pregnancy. But thankfully vegetarians don’t have to worry much about it as it is present in good amounts in legumes, whole grains and nuts. So, all you have to do is include these in your diet.

Protein:

The nutritious demand of a pregnant woman is more than as compared to others. So, as vegetarians already have a narrow choice of food to fulfill their protein demands, they have to dig in for some rich plant based sources. These are beans, soy products, and whole grains. Tofu is a good alternative for cheese and can be incorporated in most of your meals along with soy milk.

Iron:

Iron is a critical mineral during pregnancy and is required in higher amount during this phase. This is because, your baby meets his iron demand from you and if you run down in this mineral; you are probably depriving the iron power to your infant. Doctors often recommend iron supplements during pregnancy, in the second and third trimester phase. A diet rich in iron is a must along with supplements. Tofu, whole grains, banana, apple, spinach can provide you with lots of iron.

Folate:

Don’t fall out of folate as this vitamin becomes absolutely vital during pregnancy. Folate deficiency causes neural tube disorders in infants and birth of underweight babies. Foods including fortified pasta, bread, cereals, juices along with dried beans and green vegetables can provide ample of folate to vegans. Generally, folate supplements for pregnancy contain about 400 micrograms of this vitamin.

Essential fatty acids:

Vegetarians mostly miss out on fish which is rich in essential fatty acids. These can be managed by supplementing your diet with flaxseed and its oil, walnuts, canola oil and soybeans. DHA is one of the most important fats for brain development. Some pregnancy supplements are enriched with micro algae derived essential fats.

Vitamin B12:

Meat is loaded with vitamin B12. But for vegetarians, there are few natural alternate sources of this vitamin. Thanks to the B12 fortified foods which can help vegetarians to gain good amount of Vitamin B12. Women are even recommended to consume probiotic supplements during pregnancy as these have been found to have incredible benefits along with increasing the B12 levels.

Iodine:

Some women take iodine supplements in pregnancy. However, if you use iodized salt for cooking, there is hardly any need for extra supplements for this mineral. Milk is also a rich source of iodine but for vegans beans and prunes should be good.

Pregnancy supplements become even more important for vegetarian women as it is hard consume a well balanced diet consistently. So, these supplements make up for your cheat days! Pregnancy can make you finicky about food. Trying out new recipes can help you avoid food boredom. So go ahead as there is so much you can do with vegetables, tofu and legumes. Endorse a healthy diet and have a worry-less pregnancy.

Have You Been Experiencing Lack Of Energy And Vitality Lately? You Could Be Vitamin B12 Deficient

If you’ve tried every possible thing to boost your energy, but still feel drained, you may wish to start looking for answers somewhere else. Dropping levels of Vitamin B12, also known as cobalamin, is one of the main overlooked reasons. Vitamin B12 is an essential vitamin that lies at the core of our body’s ability to make DNA for forming new cells, transform the food that we eat into energy, required to power our metabolism and also to form healthy red blood cells. According to the recent studies about 15-40% people on an average suffer from Vitamin B12 deficiency.

Vitamin B12 Deficiency – Should You Be Concerned?

Now, you must be wondering why you should be concerned with Vitamin B12 deficiency. You would be surprised to know, but insufficient levels of this vitamin can be one main reason for mood changes, deep fatigue supported by symptoms of dementia, which may prevent you from performing to the best of your abilities and the best of your energy. If left unchecked or ignored, Vitamin B12 deficiency can lead to permanent nerve damage. This is why it is important for you to be concerned with its falling levels.

Prominent symptoms of Vitamin B12 deficiency include:

Unusual mood swings
Lack of vitality and energy
Difficulty in concentrating
Feeling of numbness in feet and hands
Inflamed and cracked tongue

Who’s At The Risk Of Developing Vitamin B12 Deficiency?

The trending changes in lifestyles, medications and diets have been affecting our Vitamin B12 levels drastically. And while you should be taking to your health care provider regarding your personal history, mentioned below are certain groups which stand a close change of developing this deficiency:

If You Are On Certain Medication

The absorption of Vitamin B12 largely occurs in the stomach. Here, the acid inside the stomach works to unlock B12 from the food that you eat and makes it available to other parts of your body. In case you are on medication which supress the production of gastric acid, you may become vulnerable to develop Vitamin B12 deficiency.

If You’ve Had Gastrointestinal Surgery Or Are Suffering From Gastrointestinal Disorders

Any kind of stomach surgery, such as gastric bypass, can affect your body’s ability to absorb Vitamin B12 normally. Also, if you’re suffering from IBS, celiac disease or Crohn’s disease then again, your chances of developing Vitamin B12 deficiency are extremely high. This is because you may be unable to absorb sufficient quantities of this vitamin from your food.

If You Are 50 Years Or Above

Our body tends to undergo various changes as we age and changes in the stomach lining are one of them. These changes can reduce the production of stomach acid by up to 30% and as a result, your body loses its capacity to unlock sufficient quantities of Vitamin B12 from food sources. This is why, it is largely recommended that aging adults should consume high quality Vitamin B12 supplements, such as iOTH’s Tough and Ton. What’s the difference? These dietary supplements contain Vitamin B12 in its free form and as such these do not depend on the unlocking mechanism of gastric acid in the stomach.

Top Ways to Boost Your Vitamin B12 Levels

Besides taking quality supplements, what could be the other possible ways to boost Vitamin B12 levels in your body?

Certain foods are naturally rich in Vitamin B12 content. For instance, animal foods like poultry, pork, seafood and dairy products are some of the most reliable sources. While fortified foods, especially the breakfast cereals are enough to make up required amounts of this vitamin for your body. Here are some of the easiest ways you can boost Vitamin B12 levels in your body:

Begin Your Day With Fortified Foods

Make healthy eating and fulsome breakfast a part of your daily habit. Try munching on fortified foods, especially at your breakfast table. These foods are not only affordable but are also one of the easiest ways to get you the required amount of B12.

Unlock The Health Benefits Of Clam

Sea food is by far one of the best sources to gain sufficient quantities of Vitamin B12. It is quite interesting to know that mere 3 ounces of canned clams would be sufficient to supply 100% Vitamin B12 to your body and is also an excellent source of protein, zinc, iron and selenium. Trout, salmon and sardines are also known to deliver similar health benefits.

Given Up On Red Meat? Try Nutritional Yeast

All those who have given up on red meat or follow a vegan diet, can fulfil their Vitamin B12 requirements by taking B12 enriched nutritional yeast. All you need to do is just sprinkle some amounts of nutritional yeast on your daily meals or smoothies or even on your desserts to meet your daily Vitamin B12 requirements.

Has Your Husband Been Complaining About Joint Pain Lately? It’s Time You Take Him for a Professional Check-Up!

Cracking ankles, knees and hips are not essentially the normal aches which come with routine exertion or growing age. If your husband has been complaining of any of these lately, you need to be cautions as these might be the symptoms of serious joint pain. Although, you’ll come across many natural supplements for joint pain, but what’s best for your man, will largely be determined by your family health care provider. This way, you’ll make sure that your husband gets nothing but the best joint supplements and joint vitamin supplements for his aching bones.

Most men usually shy away from stethoscopes just the way vampires recoil from crosses. They tend to neglect their health and act careless while making food choices. This in addition to their hectic work schedules, sedentary lifestyles with relentless smoking and drinking habits makes them vulnerable to developing some high complicated health issues.

Statistically, it has been proved that men on an average are the major decision makers when it comes to maintaining their family’s complete health. But, the question is – why do they slack off when it comes to their own health?

As women you know, it can only take a medical emergency to take your husband down to the doctor. However, if he’s been complaining a bit too much about a twinge in the knee, or a shooting pain in the shoulder, chances are that he’s lacking on essential vitamins for strong bones and this is something that demands your serious attention!

It Is Important You Get the Right Diagnosis Done

Arthritis is an elaborative term simply defines inflammation of the joints. However, its diagnosis is not that simple. Reason?

Over 100 different forms of arthritis have been recognized till date. This is one main reason, why a professional check-up is important for your husband to get the right diagnosis done, such that you get the right treatment with right vitamin supplements to relieve his joint pain.

There is yet another reason for you to take your husband to see a doctor – there are many different conditions which can aggravate the symptoms of joint pain. For instance, gout one of the many forms of arthritis, if left unattended can lead to osteoarthritis.

You would be surprised to know but joint pain can also be a result of a form of cancer that spreads to the joints. So, which natural supplements will work best to sooth the joint pain? This question can only be answered by your doctor.

Are You Aware Of the Common Joint Pain Related Conditions?

If you think that joint pain is a part of the normal part of aging process or is due to over-exertion or hard work out and that it’s no big deal and you’ll gradually learn to live with it – then you’re up for a bad news!

Joint pains are a serious problem and this is why doctors offer a wealth of treatment options to curb this pain. Then be it any form of exercise, alternative medications to choosing the best joint supplements and replacement surgery – there’s no dearth of effective treatment choices.

Some of the common joint pain related conditions include:

Osteoarthritis

Often referred to as the degenerative joint disease, Osteoarthritis is the most common type of joint pain disease. As we grow older, cartilage that provides the cushion support and works as a shock absorber for our joints, loses its elasticity and becomes stiff. This makes it more vulnerable to damage. Osteoarthritis can occur at any joint in the body, including fingers, knee, spine, etc.

Common symptoms of Osteoarthritis include – joint ache followed by soreness and bony knots in the joints. For instant pain relief, you can opt for medications and alternative supplements as prescribed by your doctor.

Rheumatoid Arthritis

Joint inflammation that occurs on both sides of the body differentiates Rheumatoid Arthritis form other types of joint pains. However, it causes similar symptoms as other types of arthritis, including joint pain, fatigue and stiffness.

Do not make the mistake of considering Rheumatoid Arthritis as any ordinary form of benign joint disease. It can be a cause of early death if left unattended and untreated.

Polymyalgia Rheumatica (PMR) and Temporal Arteritis (TA)

Most often these inflammatory diseases occur together and as such are thought to be related. It involves the larger joints of the body, including shoulders and hips. Both these conditions are generally caused when the body’s immune system reacts against itself.

Common symptoms include pain and severe stiffness in the shoulder and hip joints, weight loss, fever and fatigue. If left untreated, TA can lead to irreversible blindness, transient is-chemic attacks and strokes.

What Can You Do To Help Your Husband Get over the Joint Pain?

While there is no permanent cure for joint pain, you can still help your husband find relief from pain by following treatments from simple lifestyle changes to medications to best joint supplements to surgery.

In addition, heat or cold packs could also be tried to gain instant pain relief and see what works better for your husband. But remember, whether it is heat or ice pack, neither should be placed on the joints for more than 20 minutes, at a time.

Hale and Hearty Pregnancy with Prenatal Supplements

Pregnancy is a phase filled with smiles, excitement, and joy along with apprehension, dilemma and worries. As your child brings out the mother in you, you start becoming more and more concerned about his health. But, you must understand that it is your own health which directly affects your infant. Eating well and staying happy can help you sail through this phase smoothly. As your demands change during pregnancy, prenatal vitamins can extend a helping hand to you by providing everything you need at this stage. The supplements with prenatal vitamins and minerals become even more important for women who have narrow food choices or certain health issues. They may be women who:

Smoke or drink excessively.
Are intolerant to lactose or have other food allergies.
Are vegans or vegetarians
Will be giving birth to twins
Have any chronic diseases or blood disorders.

Considering your altered demands, prenatal supplements are particularly enriched with vitamins that you essentially require during pregnancy. The two most crucial nutrients are:

Folic acid: Deficiency of this key prenatal vitamin causes neural tube defects in infants.

Iron: Iron becomes a critical mineral during pregnancy as it aids in growth and development of the baby. Prenatal vitamins are also believed to prevent the birth of underweight babies.

You need more than just prenatal supplements.

Even though prenatal vitamin supplements for women can take care of the two critical nutrients at the time of pregnancy, don’t stop making efforts to incorporate rest of the nutrients in your diet. Some of these important nutrients are:

Essential Fats: Prenatal supplements are devoid of any essential fatty acids like omega 3 which are important for the development of the brain, eyes and nerves of the baby. So, if you are a non vegetarian soon to be mother, you could absolutely rely on the most important source of omega 3 i.e. fish. The problem arises for vegan or vegetarian women. They can take fish oil supplements to meet their demands. However if you are a strict vegetarian who is finicky about consuming oil derived from fish, you may have to look for vegan supplements enriched with essential fats.

Calcium: Don’t depend on prenatal supplements for all your calcium. This mineral is required in large amounts and your prenatal pills might just not be enough for you and your baby. Have lots of milk and its products to raise the calcium levels. You can also go for individual calcium supplements if your doctor recommends.

Vitamin D: This is something you don’t have to worry much about. Just twenty minutes under the morning sun everyday and you have obtained sufficient vitamin D for you and your baby. Doesn’t satisfy you? Well along with this you can even have food rich in vitamin D such as fish, eggs, milk and fortified cereals.

Choosing the best prenatal vitamins:

Before you order your prenatal pills from your health store, there are some important points to consider. As there are endless products in the market, each one offering the best benefit, you have to be picky about selecting the best prenatal vitamin and mineral supplement. After all, it is about you and your baby’s health.

First of all, don’t take any health supplements unless your doctor prescribes you. Overuse of dietary supplements can be risky. For example, Vitamin A is an essential vitamin but overdose of this vitamin during pregnancy has been linked to birth defects in babies.

Pay attention to the label of the supplement. Make sure that your prenatal vitamin contains about 400 micro-grams of folic acid and at least 30 milligrams of iron to meet your demands. Those supplements which have nutrients lower than the recommended amount will do nothing but add to your supplement load.

Go for pharmaceutical grade products for maximum purity and quality. These products are little expensive than others but nothing is more worthy than you and your baby’s health, isn’t it?

Ensure that the supplement dis-solvable. Some prenatal products dissolve quite slowly in stomach which makes it hard to absorb it. So perform a dissolution test on your own at home by putting the pill in vinegar and observing it for around half an hour. Thumbs up if the pill dissolves or disintegrates!

How safe are these supplements?

Reputed manufacturers promise high quality and safety of prenatal products but some women often experience problems in tolerating prenatal vitamins. Companies have introduced various dosage forms such as syrups or chewable tabs for the ease of expecting mothers. Also, as the supplements for prenatal vitamins are rich in iron, women may suffer from constipation. A good amount of fiber content in your meals and intake of plenty of water can help you manage this problem.

So, all the mothers to be brace up for some changes in your diet, routine, eating habits, exercise and even supplements for a safe and healthy pregnancy.

Fire up Your Fat Loss – Naturally

It’s time to show the world the reason why you spend most of your time in the gym. But, in case you really want to make sure that those extra pounds of fats are gone well in time, you might want to consider taking the help of natural fat burning supplements. These supplements work through a number of mechanisms to help you achieve a fat-free body you’ve always desired. Also, if you wish to maximize their effectiveness, you need to combine ingredients which work synergistically in order to enhance both fat release as well as elimination. The following article discusses the top natural fat burning supplements to help you fire your fat loss process in no time!

Fat Releasers

The body fat you hold under your skin is stored in fat cells, termed as adipocytes. In order to lose fat, these cells must be as small as possible, as you’ll need to empty the fat cells of most of their contents.The key ingredients that can help you increase the amount of release from your fat cells include:

Caffeine: While you think of this popular stimulant, you’re more likely to think of the buzz you get and how it instantly ramps up your calorie burning. What you might not know is that while caffeine does serve to torch up calories, its main function is to bind the receptors present on your fat cells. This stands true when caffeine is taken right before the workout session.
Yohimbe: An extract from the bark of a tree found in West Africa, yohimbe comprises of the active ingredient yohimbine that not only boosts libido, but also fuels fat loss by increasing the amount of fat release from your fat cells, similar to what caffeine does.

Calorie Burners

Just because natural supplements such as caffeine and yohimbe help release fat content from your fat cells, does not necessarily mean that it will be burned off too. You are required to ramp up your calorie burn such that your body can use the freed up fat as fuel source.

Here are the four essential natural fat burning supplements that can effectively boost the number of calories your body can burn:

Green Tea Extract: One of the best natural fat burning supplement, green tea extracts efficiently work to boost the number of calories burnt each day. Its catechin content, especially the one known as epigallocatechin gallate (EGCG) brings out the fat-burning properties of green tea.
Synephrine: One of the key ingredients of the bitter orange plant, Synephrine works to boost the metabolic rate to a great extent.
Capsaicin: A natural plant chemical, capsaicin helps in increasing the epinephrine levels in the body, which in turn enhances the amount of calories burnt by your body. According to a study performed at the University of Oklahoma, people who took supplements of natural fat burning substances that contained both caffeine and capsaicin burned more calories during and after the workouts.
Olea Europaea Extract: Scientific name for olive leaf extract having oleuropein as one of its most important ingredients. A powerful antioxidant, oleuropein not only boosts the immune system, but also raises the norepinephrine levels to increase the amount of calories burnt by the body.

Fat Transporter

With so much of freed-fat floating inside your body, sometimes even an increase in calorie burn is not sufficient to make sure all the fats get eliminated. Fat transporters play a very crucial role here, as they help in maximizing the amount of fat transported to the energy centers.

Carnitine: A key component of the transportation system, carnitine helps in bringing the fat into the mitochondria such that it is burned completely. An efficient natural fat burning supplement, carnitine helps in increasing the amount of fat burned by the body.

Fat Stopper

Fat loss can be defined as a constant battle of burning off more of fat than you store. So, when planning to fire up your fat loss process, it’s a good idea to use a combination of natural supplements that free up and burn more fat, along with supplements that help decrease the total amount of fat already stored in your body.

Conjugated Linoleic Acid (CLA): A naturally occurring group of healthy fats, CLA specifically comprises of omega-6 fats. Various studies have proved that CLA helps in enhancing fat loss, while improving muscle growth and strength.

Gene Activators

You would be surprised to know but nutritional supplements even affect out DNA. According to a research the following two ingredients directly influence the expression of the genes that are involved in fat burning process.

Fucoxanthin: This is a popular chemical found in seaweeds. When taken as a supplement fucoxanthin activates the genes that help the body burn off calories. That’s not all it also helps the body turn off genes which increase the growth of fat-cells.
Fish Oil: An essential source of omega-3 fatty acids, fish oils provide both EPA and DHA, which have been found to turn on genes that help in increasing fat burn, while decreasing fat storage.