Dispel your Fatigue with Energy Boosting Supplements

Your physically demanding work may leave you sans energy at the end of the day. Thus you may be deprived of spending quality time with your family and friends. This may compel you to indulge into energy supplements. However the question is that do they really work? Well, it all depends on your expectation levels. If you perceive energy vitamins as fuel tankers to give you the instant ‘get-up-and-go boost’ you might be discouraged with the results. But these can certainly make you feel active and healthy by supplying essential vitamins and minerals.

Types of Supplements for energy:

Supplements with calories:

If on one hand extra calories can spoil your weight loss or body building regime, on the other hand, these can even help to push up your energy levels! High calories energy supplements can provide you with a spurt of energy almost instantly. These generally include energy bars, shakes and power drinks. They are enriched with sugar, minerals and vitamins for satiating your energy needs. Due to their high glycemic index these supplements provide instant energy as soon as they enter your blood stream. Such supplements are suitable for athletes or people involved in strenuous physical activity who cannot always rely on food for energy intake.

Stimulants:

  • Caffeine
  • Green tea
  • Capsaicin in peppers
  • Bitter Orange containing synephrine.

All the above supplements stimulate processes which rev up your metabolism and can temporarily increase your alertness levels too. You have been banking upon coffee for late night projects but now green tea is steadily grabbing all the popularity. It is rich in caffeine and a storehouse of antioxidants that can keep your energy levels elevated. Capsaicin is also used in some supplements but its real effects on energy levels are still under investigation. Synephrine, found in bitter orange is a natural energy booster and an alternative to health-threatening ephedrine that was long used as energy booster until its harmful effects were revealed.

Supplements that regulate Energy Metabolism:

  • Coenzyme Q10
  • Creatine, carnitine, and amino acids like taurine, tyrosine and phenylalanine.
  • Vitamin B complex.

Creatine and carnitine work to replenish the energy fuel of the cell-ATP. This pumps up your energy levels my many folds. Coenzyme Q10 is naturally found in every cell to provide energy. This may be found in large quantities in organs requiring more ATP. If you have sufficient amount of these molecules in your body, taking more will not make you spin like a top but will be useless. However, for people who are running low in carntine, creatine or CoQ10, these energy supplements may be helpful.

You can add lots of vitamin rich foods to your meals to escape from having vitamin supplements. But if your diet fails to meet your demands, you may have to go to your doctors for some energy pills.

Alter your lifestyle and be energized

Come on, your great grandparents were more active than without energy pills. So why not try some conventional methods to perk up your life:

Energize with exercise:

If you think over exertion is unhealthy for you, sedentary lifestyle is equally bad! So, don’t sit back and work out. Indulge in any form of exercise you like as this will play a major role to lift up your energy threshold. Want proof? Consider sport persons who are always high in energy because of their capacity to work out heavily. You may need to push yourself to exercise at first but you will certainly start enjoying it as you progress. So, shun excuses and have fun with exercises.

Nibble up some nuts:

Nuts are loaded with proteins, sugars and other nutrients that can raise your energy supply at the time of need. The trick is to keep your pockets stuffed with nuts like almonds, raisins or walnuts to help you gain instant energy when you are drop dead tired!

Sleep like a baby!

This may be easy to say, but some people have major issues with sleeping. They just can’t get enough sleep. This is a common reason for drooping energy levels. So if you feel more fatigued these days, you may be compromising with your sleep. Your body needs to take enough rest and lack of sleep is detrimental for physical as well as mental health. A good hot bath and hot glass of milk at bed time can act as excellent sleep inducers.

Eat Right:

A healthy diet is a natural energy booster. If you are particular about what you eat, you are most unlikely to face any energy crunch. Your diet must include generous amount of whole grains, fresh fruits and vegetables, nuts, dairy and poultry products. Along with this you also need adequate amount of essential fats through fish and vegetable oils. So eat well as good food is all you need to produce ample of energy.

If you still want to consider taking energy supplements, go ahead and try out a range of energy boosters available but don’t forget to consult your doctor first.

Supplement your Knowledge about Supplements!

Stuck in a stinking busy life? But, your body needs all the nutrients in right amount to keep going. So why not pop a pill and make up for all the missing nutrients that cannot be taken care of through diet! This is why most of us reach out for vitamin and mineral supplements. However, there is some vital information that you must gulp before a vitamin pill. After all, you have to choose a supplement from a myriad of products. So what is to be kept in mind before selecting a supplement?

Powder, Capsule or Syrup?

After you have figured out what vitamin or mineral you are deprived of, you can browse through a range of supplements available online. These are being offered in various dosage forms such as powders, tablets, capsules, tonics etc. What makes them different from one another is the rate at which your body absorbs the supplement. If you judge a supplement by its taste-tablet or capsule may be the best for you.

However, certain supplements are made as capsule or tablet to protect them from the corrosive stomach environment. Also, not all formulations of a specific vitamin are the same. For example, you need to decide whether to pick Vitamin D2 or D3 supplement for maximum health benefits. These days’ manufacturers have come up with pure supplements which offer high quality-hypoallergenic supplements for safe consumption. It is best to seek your doctor’s advice about the correct dosage form and formulations.

How safe is your Supplement?

When you buy a pack of biscuits, do you ever look for its safety warning or animal testing details? Certainly not! Similarly, even dietary supplements are treated as foods rather than medications by regulatory authorities. This means that supplements manufacturers don’t have to show their products safety before launching them in the market. However, the product can be recalled from the market only if it is found to be unsafe.

Efforts are being made to bring supplement manufacturers follow certain standards called GMP or Good Manufacturing Practices like pharmaceutical manufacturers. The contact information of the maker is also mentioned on the bottle so that he may be contacted in case the consumer seeks any information.

Also, if you think the more the better is true for vitamins too, you are badly mistaken! Vitamins, especially fat soluble, must be avoided in high doses as they can be detrimental. Thankfully, extra amount of water soluble vitamins are expelled in urine.

People who must avoid the supplements

  • Supplements can interact with certain medications. Always consult your doctor before adding vitamins or supplements to your diet. The following people should avoid certain supplements:

  • Children younger than 18 years must not indulge in dietary supplements.

  • Those taking heart medications, diuretics, blood thinners, aspirin, immune-suppressing medications or steroid medications must avoid supplements as these drugs dangerously interact with dietary supplements which can result in grave complications.

  • A prenatal vitamin supplement is beneficial for pregnant and lactating women. But, some kinds of supplements can be dangerous for the baby.
  • Supplements must be avoided pre-surgery as they may cause bleeding and other dangerous complications.

    Be a smart buyer:

Keep these tips in mind before buying a supplement:

  • Browse the net and look for scientific evidence about the supplement, its effectiveness and safety in published scientific studies. PUBMED database might be quite helpful in this.

  • No product is a magic potion! Don’t get carried away by compelling descriptions which promise to ‘cure’ you from a chronic disease within a ‘stipulated time’. It is a combination of everything – exercise, balanced diet, proper treatment and medication apart from the supplements you take that gives you relief.

  • Also don’t hesitate to contact the manufacturer to enquire about a specific product or data that the company has collected to validate the product’s claim.

  • Keep a check on the lists of supplements that have been reported to have adverse effects. These lists are maintained by FDA or NCCAM and updated online from time to time.

Quick tips for using dietary supplements:

Now that you have bought your supplement after all the rigorous investigation, following points must be taken care of:

  • Refrain from exceeding recommended dosages or take the supplement for longer than recommended.

  • Store the vitamins and supplements in a cool, dry, dark place to maintain their efficacy.

  • Always keep the all supplements out of the reach of the children, either on a high shelf or locked in a cabinet.

Always remember, that vitamins are always better on the plate than in pills and nothing can replace the goodness of food. Supplements can help you bridge the nutrition gaps in your diet but if you are regularly skipping your meals or following an unhealthy diet plan, you supplement in take will be rendered useless.

Something You All Should Know About Herbal Health Supplements

It was the time when people used to rely on organic sources of food and easily cover up all the nutrients that are necessary for the body, but now the tables are turned. People have started preferring herbal dietary supplements over natural food, and somehow it is better for the coming generations. The fact behind the appreciation of this selection is because in the coming years people will be so busy that they can’t afford enough time to have proper meal, and then these supplements will cover the nutritional needs of the body. Many people take dietary supplements to feel good and health care. With so many dietary supplements available and so many messages about their health benefits, how does a consumer know what is safe and effective?

Herbal health supplements are a type of dietary supplement. An herb is a plant or plant part (such as leaves, flowers or seeds) used for its flavor, aroma and its therapeutic properties. The term “botanical” is often used synonymously with “grass”. An herbal supplement may contain a single herb or a mixture thereof. This fact sheet provides an overview of dietary supplements discusses safety considerations and suggests sources for additional information.

Here “Natural” doesn’t mean natural

It is a big misconception spreading among people that all the vitamins and herbs labeled as “natural” are really natural and safe. Do not think that all supplements and herbal products are safer than medicines just because they occur in nature or come from plants. Although supplements and herbal products are advertised as “natural”, they are not necessarily natural to the human body. Some supplements and herbal products may contain other ingredients that may even make you sick.

Sometimes the supplements contain drugs that are not described on the label, such as steroids or estrogen. Some of these products may even contain toxic (poisonous) such as arsenic, mercury, lead and pesticides. However, some herbal supplements stores of vitamins, minerals and dietary supplements follow the quality standards of the US Pharmacopoeia Convention. These supplement manufacturers volunteered to have their make tests supplements for quality and purity by an outside company before they are sold. These supplements often show credentials additional quality on their labels, such as “USP Verified” (verified by USP) or “Approved Quality”. Choose your supplements carefully and ask your doctor or pharmacist if you have questions.

How should I take supplements and herbal products safely?

Read the instructions on the supplement label to find out how much to take and how often. If you have questions about how much to take, call your doctor or pharmacist. Follow these tips to ensure that you are taking the correct amount:

  • If you take a prescription medication, ask your doctor if it is okay also take supplements and herbal products.

  • Take only the amount recommended on the label. Do not assume that the more supplements or herbal products take work better or faster. Taking more than the recommended amount can be dangerous.

Can supplements and herbal health products cause other problems?

Yes. The vitamins and herbs can have other unwanted effects. For example:

  • Glucosamine products may contain sodium. If you have a low sodium diet, talk to your doctor before taking glucosamine.

  • Kava can increase the effects of alcohol. Do not drink alcohol if you take kava products.

  • Black cohosh contains salicylates phytoestrogen, so avoid it if you are sensitive to aspirin or other salicylates.

You should not take more than the recommended dose of any supplement or herbal health product dosage. The problems that these products can cause are more likely to occur if you take too much or for too long

How should I store supplements and herbal products safely?

Store all supplements up high and out of reach and sight of young children. Keep these products in a cool, dry place prevent lose their effectiveness before their expiration date. Do not store cabinets in bathrooms or toilets that are often hot and humid.

Is it safe to take herbal products if I have health problems?

Supplements and herbal products may not be safe if you have certain health problems. Older adults may have an increased risk of problems from these products. Talk to your doctor before taking herbal products if you have any of the following health problems:

  • Problems with blood clotting

  • Cancer

  • Diabetes

  • Enlarged prostate gland

  • Epilepsy

  • Glaucoma

  • Heart disease

  • High Blood Pressure

  • Immune system problems

  • PD

  • Psychiatric problems

  • Liver problems

  • Apoplexy

  • Thyroid problems

If you are having surgery, make sure you tell your doctor if you use herbal products. Herbal products can cause problems with surgery, including bleeding and problems with anesthesia. Stop using herbal health supplements at least 2 weeks before surgery or sooner if your doctor recommends it.

Probiotic Supplements-The health Promoters

The word bacteria make us think of diseases, contamination and infection. But, what if you are told that some bacteria are good for you? In fact they can benefit your health in several unknown ways! Years of microbial research has revealed that some types of live bacteria and yeasts can be beneficial for health. They are thus called ‘Probiotics’ meaning ‘in favor of life’. Probiotics rose to fame somewhere in 1990s and since then have been tapped by various brands to produce healthy probiotic supplements. Although these friendly bacteria are normally found in your body naturally but these days you can even obtain them from a range of supplements.

How do these ‘good bacteria’ benefit your health?

Your gut has a wide area covered by friendly bacteria that get destroyed due to antibiotic drug course or in case of ‘bad’ bacterial infection. Hence, supplements with probiotics act as inoculums to increase the good bacteria population. The probiotics prevent monopoly of bad bacteria in your gut by creating a competition for space and nutrition. Lactobacillus and Bifidobacterium are two of the most common genus of bacteria found in probiotic supplements.

Benefits of probiotic supplements

There is a long list of advantages of probiotic supplements. Some of them are:

Treat Diarrhea:

Isn’t it strange that most common causative agent of diarrhea is bacteria but this condition can be treated using some good bacteria in probiotic supplements! Well, there are well documented studies to show that probiotics can be used to possibly treat various forms of gastroenteritis.

Cholesterol:  Isn’t yoghurt, a tasty way to lower your cholesterol? Several animal studies have demonstrated that some strains of lacto bacillus bacteria are capable of lowering serum levels of LDL or bad cholesterol.

Blood pressure: Have you tried the fermented probiotic milk widely available in the market? If not, go for it because it has been found to reduce blood pressure in people suffering with hypertension.

Boosts up the Immunity: This may sound ironical but is certainly true! Taking probiotic supplements regularly can improve your immunity by production of immune cells such as T lymphocytes, antibody producing plasma cells and natural killer cells, all of which are involved in fighting microbial infections. Probiotics also help to curb dental caries and prevent respiratory tract infections too. Thus these supplements help to support the intestinal flora which proves to be protective against various infections and thus strengthen the immune system.

Prevent Allergies:

In a study involving pregnant ladies, it was found that women taking probiotic supplements during pregnancy gave birth to infants with 30 % lesser chances of eczema as compared to others who didn’t consume probiotics.

Healthy for women:

Probiotics help to prevent commonly occurring vaginal infections in women and even manage an active infection by supporting the effect of antibiotic medicines. This proves to be a boon for pregnant women who are more vulnerable to vaginal infections which have been known to cause pre term labor in women. Hence, taking probiotics during pregnancy has an array of benefits for the mothers as well as for the infants.

Obesity:

Yes! Bacteria can help you lose your fat. A recent research shows that probiotics can help obese people to shed their extra weight. That doesn’t means that you can rely entirely upon probiotic supplements for weight loss. But consuming probiotics along with normal weight loss activities have been shown to have positive results. These supplements may also help the people who have had liposuction done, to maintain ideal weight post surgery.

Irritable bowel syndrome and colitis: Being known for its anti inflammatory effect, probiotics can be beneficial for people with irritable bowel syndrome and colitis.

Vitamin production:

You can also have your vitamin tank refueled with the help of probiotics as some gut friendly bacteria are capable of producing vitamins such as Vitamin K, Vitamin B12 and folic acid.

Are probiotics safe?

Even though probiotics offer multifaceted benefits, you must be careful before making them part of your daily diet. Probiotics are treated as foods and hence are not regulated by regulatory authorities like pharmaceutical products. So, it is best to ask your doctor about the suitable product and required dose for you. In case you encounter any allergic reaction from probiotic supplements, discontinue their consumption and consult your doctor immediately.

Supplements enriched with probiotics offer an easy way to ingest millions of friendly bacteria looking forward to improve your health and immunity. However, if you want to avoid trying a range of new probiotic supplements, there are several food products that can serve you with a good dose of probiotics. Homemade yoghurts, soy milk and even chocolates can help you enjoy the benefits of probiotics. So, make yourself healthier with the world of bacteria which have more of affection than infection for you!

Potassium Supplements: A Close Look on Preventive Measures

When we talk about the health issues there is nothing that we can find unrelated from our daily live routine. Let me make it clearer with the help of an example. Suppose that your doctor have prescribed you to take potassium rich food to curb down your potassium deficiency. On a different note, here is a scenario where you went for shopping. While shopping in a supermarket, we usually pick any random item that we see, right? Suppose you picked up a can of juice and checked the amount of nutritional value to check for the potassium content in the juice, ensuring that you were having the right nutritional dosage.

Fair enough! But, if you had gone through the same incident a decade earlier, you might not have found the units for potassium. Strange! Yes, that’s right, until recently, potassium levels were not included in the nutritional information provided on packaged foods. However, since 2001, this information has been included and became a legal requirement for food manufacturers around the globe.

Potassium is very beneficial to health regulating fluid balance in your body and helps in lowering the blood pressure of the body. Although, the body requires very less amount of potassium as compared to other nutrients, and therefore you can get all the potassium that your body needs through a healthy balanced diet.

Some people need more potassium in their diet and this can be achieved by eating foods rich in potassium, without using any potassium supplements. On the other hand, people who suffer from diabetes need to reduce their potassium levels which generate a question: what is the optimal dose of potassium intake? Surely, it’s a genuine question to ask to keep a regular check on mineral intake and health issues.

Potassium is a mineral that helps maintain a healthy balance of fluids circulating in your body. It also plays an important role in the work and development of nerves and muscles. Like other nutrients, potassium is also a vital ingredient that regulates the processes in the body. This key serves as an electrolyte mineral regulating fluid levels and the conductivity in cells and tissues. Potassium is essential for the appropriate working of several enzymes, which are involved in the metabolism of carbohydrates. It is also necessary for muscle contraction in the heart, digestive system and throughout the skeletal muscles.

Most healthy people do not need to worry about potassium intake because it is widely available in foods, especially fruits and vegetables. Some types of diuretics cause the body to excrete potassium, which should be replaced by foods. If you take diuretics, talk to your doctor about your need for potassium.

Quantity of potassium supplement

The amount of potassium that a person should consume each day depends on age. You should take potassium supplements only under the medical supervision. Do not give potassium supplements to children unless your doctor has told you to do so. The adequate daily intake for adults and adolescents over 14 years is 4,700 mg. A woman breastfeeding need more potassium and should acquire 5,000 mg a day. Children 1-3 years old need 3,000 mg. In children aged 4-8 years, this value increases to 3,800 mg and those of 9-13 years 4,500 mg daily.

Rich potassium sources

A diet rich in fruits and vegetables provides just enough potassium for most healthy individuals. One medium banana provides 422 mg of potassium and a baked potato with skin contains 926 mg. Orange juice, avocados, melons, tomatoes, potatoes, beans, halibut, salmon, cod, chicken and meats are rich in potassium.

Potassium deficiency signals

Low levels of potassium in the blood indicate a condition called hypokalemia. The shortage of potassium, hypokalemia defined in medical language, becomes manifest when the concentration of the mineral in the blood is lower than 3.5 mEq/l. The normal potassium level in the blood is 3.6 to 4.8 milli equivalents per liter (mEqL). If potassium is less than 2.5 mEqL, serious health problems can occur. Signs of a potassium deficiency include fatigue, weakness, muscle pain, cramps, constipation, bloating, abdominal pain and irregular heartbeat.

Clinical symptoms linked to potassium deficiency may include:

Muscle cramps, fatigue, constipation and poor appetite; sometimes may appear signs of neuromuscular hyper-excitability, which occur with sudden flashes and spontaneous fasciculation.

In severe cases, potassium deficiency can cause hypoventilation up to respiratory paralysis, bradycardia with abnormal electrocardiographic and cardiac arrhythmias, flaccid paralysis and tendon hyporeflexia, paralytic ileus (intestinal obstruction for the termination of the peristaltic movements) and polyuria.

Potassium Supplements

Many multivitamins counter supplements contain less than 99 mg of potassium. Individual potassium supplements are available for oral or intravenous administration. You just take supplements under medical supervision. They can interact with a variety of common drugs and can be dangerous in many cases where people are infected with certain underlying diseases. A doctor will carefully monitor potassium levels of the patient and suggest appropriate dosage; otherwise he/she might get caught to hyperkalemia, in which the potassium levels in the body are extremely high.

Pharmaceutical Grade Vitamins vs. Whole Food Vitamins: How Can You Determine The Supplement Quality?

The fast pace of modern life and intensive farming practices are negatively affecting the food supply. In fact, even if people try to follow healthy eating habits, they still lack the essential vitamins and minerals needed to maintain a healthy living. Knowing what supplements your body needs is important, but just as vital is making sure that whatever you choose contains the purest and most bioavailable ingredients possible. Bioavailability simply means the extent by which the vitamins can be absorbed from your intestines to perform its job. In case of low bioavailability of the product, more is actually passing through your body in place of helping your health.

A lot of misleading information has however been surfacing as to what vitamins are the best for you. In fact, most people when looking for quality vitamins and supplements have been subjected to other’s opinions as to what is best for them, or what others think is superior. Therefore, to help you better understand the difference between the much created hype; the following article focuses on the foundational paradigms on which vitamins are made.

Vitamins can be taken in three main ways, including – prescription grade, general vitamin supplements also known as whole food vitamins and pharmaceutical grade vitamins.

Whole Food Vitamins – These are the vitamins you find at your local stores. These do not follow any real regulation, which makes their purity questionable. In addition to this the actual vitamin contained in the whole food vitamins is not very bioavailable.

Prescription Grade – A purer form of vitamin that comes in a better bioavailable form as compared to whole food vitamins, but then again, there are no outside source that evaluate these products and validate its contents.

Pharmaceutical Grade Vitamins – The pharmaceutical grade vitamins are by far the best vitamins you can buy. For any company to claim their vitamins to be pharmaceutical grade means that an outside lab has evaluated their supplement and confirmed its purity and high bioavailability.

Pharmaceutical Grade Vitamins vs Whole Food Vitamins – What’s best for you?

While every vitamin supplement has its potential benefits and drawbacks, whole food and pharmaceutical grade vitamins come with different advantages and applications.

  1. Different Levels of Regulation

One of the key differences between whole food vitamins and pharmaceutical grade vitamins is the level of government regulation on their manufacturing and sales.

The pharmaceutical grade vitamins are required to undergo stringent regulations set by the Food and Drug Administration. Under this, the pharmaceuticals go through rigorous testing at every stage in order to monitor their content safety, efficacy and reliability.

Whole food vitamin supplements on the other hand, only undergo the general regulation to ensure they will not harm the consumers. However, these do not undergo the same level of stringent regulations with respect to their contents. What’s more, although the foods comprising of vitamins are monitored for their safety levels, but here again, these do not undergo stringent regulations with respect to efficacy and the vitamin levels.

  1. Ingredient Check

Another major difference between whole food vitamins and pharmaceutical grade vitamins are their ingredients. Generally, you’ll find pharmaceutical grade vitamins to contain pure samples of active vitamins. This is specifically beneficial for doctors as it allows them to administer precise dosages of essential vitamins to meet the patient’s needs.

Talking about whole food vitamins – most often these contain less pure samples of active vitamins and may also contain beneficial additives, such as green tea extracts. Also, the vitamins that come from foods are complimented with many other nutrients that come with food, these include, proteins, sugars, minerals and other vitamins.

Here’s How Whole Food Vitamins Can Benefit You

One of the major advantages of whole food vitamins for you is the presence of many other beneficial nutrients. Plus, you consume your vitamins in a healthy way, following a varied diet that helps to ensure that you consume essential nutrients, including minerals and other phytochemicals. When looking to maintain a great health, you should prefer taking a varied diet and also improve your vitamin intake with multivitamin. But remember, it is important you talk to your health care provider before adding any supplement to help determine the effective dosages that best meet your needs.

Why Pharmaceutical Grade Vitamins Best For You

There are many cases where pharmaceutical grade vitamins have proved better than whole food vitamins and prescription grade vitamins. Taking pharmaceutical grade vitamins can prove useful in curing various diseases, as these provide dosages of pure vitamins without the addition of any additives that can otherwise affect a vitamins function. For instance, a pharmaceutical grade vitamin, niacin may prove far more effective than any regular vitamin supplement in treating health ailments, such as high cholesterol.

In case you require these vitamins in order to treat a specific disorder, make sure you consult your health care provider about what all benefits the pharmaceutical grade vitamins may provide you.

Overweight? Let Weight Loss Vitamins Help you!

Are you dealing with ‘I cannot fit in my old clothes’ stage? Well, this is the time to shun the elevator and use the stairs. Weight loss may be a short phrase but is a very long phase. It needs patience- a lot of it, self control and too much of hard work. Although, a strict workout schedule is necessary, some weight loss vitamins can be quite helpful to shed your extra fat. Vitamins and health are closely related. Let’s make an analogy. Imagine there is a huge machine which is made to run the whole day. Now start removing its screws one by one. It won’t make a difference initially but eventually the machine will become too weak to work. These screws are like the ‘Vitamins’ in your body. They may be required in small quantities but their deficiency adversely affects our health. However, during weight loss we tend to focus only on the nutrients that provide energy such as proteins. But, vitamins have a very important role to play here:

  • Vitamin B complex present in oats, eggs, wheat bran, helps in regulating your metabolism which is necessary for weight loss. Inositol which is a member of this family helps to break down fats, which makes it an indispensible vitamin for weight loss.

  • While dieting, your main aim is to burn the extra calories and Vitamin C does just that for you! It helps to convert sugar into energy and prevents it from pilling up.

Apart from the vitamins, there are several natural weight loss supplements that help you burn your fats. Ever heard of diatomaceous earth? Yes the ones used to clean the pool! This may sound bizarre but the food grade quality of these fossilized algae can help you not only to lose your weight but also manage your cholesterol and blood pressure levels. Also, there are Chia seeds- a rich source of Omega 3, fucoxanthin, whey protein and many more supplements which you can easily pick up online. You must consult your dietitian before starting any supplement.

When you make a resolution to lose weight, your work is already half done! Now all you need to do is, stick to it, eat well, and work out!

The Right way to Diet

Follow a healthy eating plan

A healthy diet plan should include ample of fresh fruits, green vegetables, low-fat dairy products, whole grains, seafood, legumes and nuts. Have lots of fiber in the form of salads. Keep your vitamins intake in check. Apart from all the other benefits, vitamins act as mood elevators too.

Nothing will work out without ‘work out’

Exercise is a powerful approach to help you burn calories and increase your strength, balance, and coordination while reducing stress and improving your overall health. You may hit the gym, practice yoga or indulge in aerobics. But, don’t just focus on your diet and miss out on exercise. Eating healthfully and cutting calories is only half the recipe for weight lose. The other but indispensable part is regular physical activity.

Go nutty

Nuts make you feel fuller and also keep your energy levels gushed up throughout the day. So, always keep your pockets loaded with nuts.

Don’t take big steps

We all know how hard it is to change your diet plan. But change should be made gradually. Try leaving your unhealthy eating habits one by one and finally you will reach your goal.

Set achievable goals

Losing 10 kilograms in a month is just impossible. So don’t dream. Leading a healthy lifestyle after following an unhealthy diet plan for years is difficult and will take time. Have patience and be satisfied if you observe a reducing trend.

Reward yourself

Treat yourself with your favorite dessert if you achieve a mini target. Don’t worry! That won’t nullify all your efforts but in fact will motivate you to achieve more.

Track your meal

If you are eating outside your house, keep a track on how much calories you are taking. Go for the healthier options like baked or steamed instead of fried, juice in place cold drinks etc. Go for small sized meals and combine it with a salad if needed.

Weight loss requires constant motivation, self control and patience. So, keep going well on this bumpy road to health!

 

Nuts for Healthy Living

Nuts have been consumed for over 7 million years now. Various prehistoric nut cracking tools have been found which were made by man to be able to enjoy eating nuts. Seems our ancestors were nut lovers too. However, today you don’t have to make much of an effort to be able to eat nuts. Just buy pack of processes nuts and munch away to happiness! From great taste to high nutritious value, Nuts have all the goodness to offer. Their crunch and enticing taste compel you to have more and more. So, if you are nut lover, you will be happy to know that along with being a treat for your taste buds, nuts are beneficial for your health. We all know nuts are loaded with all kinds of nutrients, but it is now proven that these are rich sources of antioxidants which are good for you. These not only prevent any damage caused due to oxidative stress in the body but also keel your organs and tissues hale and hearty. Following points will surely increase your love for nuts:

Manage your MUFA levels well!

Fats are strange compounds. If a bad fat can make your health suffer, good fat will make you feel better. Thankfully, nuts are excellent source of MUFA or monounsaturated-fatty acids such as palmitoleic and oleic acids. These healthy fats are known to lower bad cholesterol and increase HDL or good cholesterol. Consumption of MUFA is supports heart health by preventing stroke, coronary artery disease, and promoting a good lipid profile.

Nuts for complete nutrition:

In olden times, hunters and nomads carried pocket full of nuts as a reservoir for energy for long foodless days. This is because nuts are stuffed with generous amount of proteins, carbohydrates, vitamins and minerals to keep your energy levels pumped up for long hours. Also, nuts being a rich source of antioxidants boost up your immunity and wipe out the deleterious free radicals from the body. All this makes nuts an anytime healthy snack. So, next time you go hungry, satiate your hunger handful of healthful almonds, cashews or walnuts!

Enjoy the goodness of essential fats:

Omega 3 is the star amongst all the fats. It is popular for promoting brain development, reducing high blood pressure, preventing heart attacks, strokes and various cancers. Omega 3 has also been found beneficial in depression, Schizophrenia, and Alzheimer’s disease. Some nuts have natural plant sterols which has a cholesterol lowering effect.

Assimilate plenty of antioxidants:

Why run around for searching for antioxidant supplements when nuts can help you to fill up your anti oxidant quota with carotenes, lutein, resveratrol etc. These poly phenolic antioxidants are good for you in countless ways. So why not revitalize your nervous system, heart, brain and all other major organs with the some natural antioxidants that you can obtain from nuts. Resveratrol if found in good amounts in peanuts and is extremely beneficial for your blood vessels.

Welcome some essential vitamins in your diet:

There is no better way to incorporate Vitamin E in your diet other than nuts. Vitamin E is a healthy vitamin for your hair, skin, nails and eyes. Being a potent antioxidant, this vitamin also fight damage causing species. Walnuts and almonds are loaded with this essential vitamin. Apart from this, nuts also provide Vitamin B which is required for overall health benefits.

Fix your digestive issues with Fiber rich nuts!

Fiber may not have any nutritious value but plays a key role in improving your digestion. It leads to better absorption of nutrients and prevents constipation. Fiber is a must for weight loss as it slows down the gastric emptying rate and controls the release of sugar into the blood. The high fiber-low glycemic index of nuts male them suitable for people suffering from diabetes too. Nuts are good sources of both soluble and insoluble dietary fiber with almond being the richest source. You can add them to green leafy salads or whole grain breakfast cereals to meet your fiber demands.

You must remember that even though nuts are small in size, a handful of them can cater to your needs. So hide the packet or jar after taking one helping to avoid overeating. Also, make sure that you buy fresh nuts and consume them timely. Although they may be dried, storing them more long can deteriorate their quality and taste.

Avoid salted or fried nuts. It is best to go for unsalted raw or roasted nuts for maximum health benefits.

The bottom-line is that there is no good reason to avoid nuts anymore. Whether you start your morning with these power packets or munch them for your evening snacks, nuts will always pamper your health in the best possible way. So what are you waiting for? Go ahead and make your meals nutty and healthy.

Do you Long to be Complemented on your Hair?

Rapunzel let down your hair!’ And the next thing you see is long, glossy hair flowing down the tower strong enough to tow the prince up and happy ending for her! But what about most of us who struggle through the busy morning hours combing, curling or straightening our frizzy hair to make them look presentable, at least. Switching from one shampoo to another only gives disappointment after a while. So, why not nourish our hair from within and take the nutritious way to get gorgeous hair? There are many vital vitamins for hair which will not only boost your hair growth but will also make them healthy and strong.

Most common Hair Problems:

  • Hair fall: Your heart skips a beat when you see your hair falling off at an alarming rate.

  • Premature Graying of hair: Graying with age is fine but premature graying may happen due to melanocyte damage. Melanocytes produce melanin which gives hair its characteristic color. However, any damage to these cells results in absence of melanin and hence graying.

  • Dandruff: Dandruff is the flaking caused due to excessive shedding of the dead skin cells. It is the most common problem faced by adults around the world. Dandruff can occur because of dryness, fungal infection and even in response to a harsh shampoo.

  • Rough and dull hair: Silky and shiny hair is everyone’s dream but pollution, weather or improper diet can spoil the hair texture.

Following are some key ingredients that make the best vitamin supplements for your hair to give them the much needed nourishment:

Vitamin A:

Longing for long, shiny hair? This vitamin is your remedy. Vitamin A prevents dryness and keeps your scalp moisturized. Egg yolk, milk, spinach, carrots are good sources of Vitamin A.

Vitamin B complex:

This group of vitamins is an elixir for your hair. Eggs, cauliflower, nuts contain biotin or Vitamin B7 which takes care of your hair’s texture and thickness. And if you are struggling with hair loss, foods such as legumes, whole grains, fish, and eggs which are loaded with Vitamin B12 can be helpful.

There are various brands offering biotin enriched shampoos too. However, along with their use, it is best to also keep your body’s vitamin levels under check through food or some of the best vitamin supplements available in the market. One of them is iOTH’s iMultiply which not only contains all the essential vitamins and minerals but also omega 3 and lutein for overall health benefits.

Vitamin C

Your favourite lime water not only refreshes you but also nourishes your hair. Daily intake of Vitamin C through food items or supplements is essential for your hair’s health. Some of the Vitamin C rich food items are: Lemons, guavas, kiwis, strawberries.

Vitamin E

Antioxidant Vitamin E is particularly believed to be good for hair growth and regeneration. Also its antioxidant properties help in protecting your cells from oxidative damage which is responsible for premature graying. Almonds, sunflower seeds, walnuts are rich sources of Vitamin E.

The Benefits of Vitamin Supplements

Having said everything, if you are asked to create a diet plan incorporating all the essential vitamins for your hair, and stick to it every day, you would rather opt for the daily morning hair tussle. Wouldn’t it be easy if you won’t have to take care of your daily vitamin intake and someone else does it for you? Say hello to a myriad of vitamin supplements that are flooding the market. And if you are too occupied to even visit a health store, you can now buy vitamin supplements online! You are just a click away from a range of products from different brands. Some even offer cheap vitamin supplements. However, don’t get carried away by low prices and go for a product only after considering its quality, composition and brand reputation! Also, don’t forget to consult your doctor before starting any new supplement.

If relying on best vitamin supplements alone for healthy hair is just not enough for you, here are some more solutions. These may not help you tow a prince with your hair, but can certainly make him come after you!

  • Avoid vigorous head massage

None of us can deny believing that a good head massage improves blood circulation. Break this myth as oiling your hair and scalp may help you to get rid of the dryness but it can be too harsh on your scalp. Vigorous massage causes damage of the hair follicles and hair breakage. It is only exercise that can improve blood circulation to your scalp making the roots healthy and strong.

  • Protect your hair from UV damage and pollution

Cover your head when you are out in the scorching sun to protect it from harmful sunrays. Covering your hair will protect them from pollution and thus maintain their luster.

  • Use anti-fungal shampoos

These can be used to treat dandruff after consulting your doctor to get rid of the infection if any and don’t forget to keep away from the use of cheap vitamins for your hair.

  • Abstain from heat treatments

Heat treatments can damage the cuticle or the outer layer of your hair thus inducing breakage.

Nutrients that Can Make you Smile!

When we were babies, we cried. Not because we used to be depressed but because of anything momentary. But as we grow old our feelings become more obscured and with higher depression levels. So, how could we deal with out tensions and stress without succumbing to depression. There are many benefits of vitamins for health. But research also shows that for mental health, vitamins have had incredibly good results.

B vitamins:

B vitamins tell you to ‘be positive’ by promising several health benefits. Vitamin B12 helps to improve mental health as it is known to play a vital role in producing mood elevating chemicals. Low levels of B vitamins such as vitamin B-6, B 12 and folic acid is directly associated with depression. In a recent study involving people with disorders such as obsessive compulsive disorder and depression, B vitamin was found to be quite effective with lesser side effects than anti- depressant drugs. Vitamin B1 is important for regulating blood sugar which has a major impact on anxiety. Vitamin B3 is good for mental health as it helps in the production of a mood regulating hormone called serotonin. A poor diet or an inability to absorb the vitamins from diet can result in its deficiency. Older adults, vegetarians and people with digestive disorders such as celiac disease or Cohn’s disease have trouble in obtaining enough B-12. The best way to get enough B Vitamins is to eat a healthy diet that includes sources of essential nutrients. Vitamin B-12 is found in good amounts in animal products such as poultry, fish, meat, eggs, and fortified breakfast cereals also. In case of deficiency, doctors may recommend vitamin supplements for overall health benefits.

Vitamin D:

A bright sunny day automatically puts a smile on your face. But sun is in a way, literally responsible for better mood by playing a key role in Vitamin D production. Our body produces Vitamin D when exposed to sunlight. Scientific evidence has revealed that vitamin D deficiency is associated with depression. Vitamin D is important for bone health, cardiovascular health and is also found to be protective against cancer. A great deal of research is being conducted to discover newer health benefits of vitamin D. So as the list of benefits of this sunshine vitamin keeps becoming lengthier, the wisest thing to do is keep its levels in check!

Minerals:

Before you tag vitamins as real heroes for fighting depression, pay your attention towards minerals too. Apart from vitamins for optimal mental and physical health, minerals also have a major role to play in preventing depression. Magnesium is a calming mineral which not only improves the nervous system but also helps to prevent nervousness, fear and anxiety. Magnesium coupled with Vitamin B6 was shown to ease premenstrual symptoms, as well as menstrual cramps. Scientists have proved that taking calcium and magnesium at bedtime can help to promote sound sleep. If you are wondering where you can get your mineral sinks topped up from, consider taking a warm bath! Magnesium added to hot water can get absorbed from your skin. Also, many vegetables such as turnip, beans, spinach, .and broccoli are rich sources of calcium and magnesium. Adding herbs to your food is a great idea basil, oregano, peppermint, thyme are also good sources of calcium.

Omega-3s fatty acid:

You are probably aware of Omega-3 fatty acids and its innumerable health benefits. But quite recently, scientists have shown that a deficit of omega-3 fatty acids is associated with depression. Consumption of small amount of omega-3 fatty acids has been associated to depressive disorders as compared to people who get ample omega-3 fatty acids. Also, people who eat fish rarely are more likely to suffer from depression.  Supplementing your diet with fish oil for at least half a year was found to be responsible for better and happier moods in people. 

Apart from taking care of your diet, there are several changes that you must incorporate in your routine too.

Avoid indulging in depression inducing foods: Many people try to deal with depression by indulging in alcohol or drugs. These can not only reduce the effectiveness of your depression medications but also disturb the sleep pattern making your condition even more miserable. Instead spend more quality time with family and friends for a more contented life.

Keep your Weight in check: You that being overweight is bad for your health. But studies have indicated that obesity is also related to depression. This may result from the physical and hormonal changes that are associated with obesity. Thus the best way to improve your physical and mental health is to work out! Exercise will not only help you to burn your flab but it is also found to release some ‘feel good’ hormones.

So, stop being grumpy and improve your mental health with vitamins and other nutrients.