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Welcome to the world of riboflavin, otherwise known as B2, an essential nutrient that has been dubbed the "energy vitamin" for its remarkable role in converting food into fuel. This powerful B vitamin not only helps keep our cells healthy but also plays a crucial role in maintaining optimal energy levels and supporting various bodily functions.
Riboflavin is an essential vitamin that plays a crucial role in maintaining our overall health and well-being. From supporting cell growth to promoting heart and brain function, this powerful nutrient has numerous benefits that are worth exploring.
In this article, we will delve into the world of riboflavin, uncovering its importance, sources, and potential health benefits. Read on to discover how incorporating this vitamin into your diet can lead to a healthier and more vibrant life.
Riboflavin is a water-soluble vitamin, part of the B-complex group, specifically B2. It's unique for its ability to produce the two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are crucial for various processes in the body, especially in energy metabolism. This powerful nutrient is responsible for taking the macronutrients from food and turning them into cellular energy.
However, riboflavin is not just an energy booster. It also plays a vital role in maintaining the health of our skin, eyes, and nervous system. It's essential for growth and red blood cell production and aids in the conversion of tryptophan to niacin (vitamin B3). Additionally, riboflavin is an antioxidant that helps protect our cells from oxidative damage.
To secure a healthy dose of riboflavin, consider incorporating these powerhouse foods into your diet:
Riboflavin's contributions to our health are multifaceted. Here's a look at some of its key functions:
Supports Energy ProductionRiboflavin plays a pivotal role in energy synthesis. It aids in the conversion of carbohydrates into adenosine triphosphate (ATP), the fuel our cells need to function.
Antioxidant PropertiesAs a key component of FAD, riboflavin is involved in the reduction of oxidized glutathione, a potent oxidant that can protect our body's cells from oxidative stress.
Promotes Healthy SkinWorking in tandem with other B vitamins, riboflavin supports skin health. It contributes to the maintenance of collagen, a protein necessary for healthy skin, as well as overall growth and repair.
Supports Eye HealthRiboflavin also helps maintain healthy vision by protecting the cornea and aiding in the conversion of vitamin A to its active form, which is essential for good vision.
Supports Fewer Occurences of MigrainesStudies have suggested that regular intake of riboflavin may reduce the frequency and duration of migraines. However, more research is needed to confirm this benefit.
A balanced diet remains the ideal way to meet your riboflavin needs, but for those with dietary restrictions or specific health conditions that may increase their need for riboflavin, supplements can be beneficial. This could be especially useful for vegans and vegetarians, as many sources of vitamin Bs are in animal products.
Several other factors may necessitate an increased riboflavin intake, such as pregnancy, lactation, chronic liver disease, and certain cancers. Those on a restricted diet may also benefit from supplementation.
When considering supplementation, consult with a healthcare professional to determine the right dose and ensure it complements your overall nutrition and health goals.
Riboflavin, or vitamin B2, plays an array of health-supporting roles, from aiding in energy production to promoting healthy skin and vision. By incorporating riboflavin-rich foods into your diet and possibly exploring B-complex supplements, you can ensure your body capitalizes on this essential nutrient’s full potential.
Whether you’re a health enthusiast, a science buff, or simply someone curious about nutrition, understanding riboflavin’s significance is a step towards a more informed, health-conscious lifestyle.
And always remember, a well-rounded approach to nutrition, one that incorporates a variety of healthy foods, will cater to your body's comprehensive need for vitamins, including the remarkable riboflavin.
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Saint Patrick's Day is one of Ireland's—and the United States’—most beloved holidays. It's a day when you can commemorate the patron saint of Ireland and indulge in delicious food.
These recipes are inspired by some of Ireland’s staple ingredients. They’re also easy to find at your local grocery store or farmers market, so you don't have to go hunting around town just before the party starts. Try these delicious and health(ier) options for the occasion.
Irish soda bread is a traditional Irish recipe that's easy to make and can be made with or without gluten. The star ingredient here is caraway seed, which gives it that sweet flavor that reminds us of licorice.
It’s also usually made with golden raisins or regular raisins, but you can easily take those out—or maybe add some chopped-up candied ginger instead! This recipe is made without buttermilk. Try 1% milk or experiment with milk alternatives.
Serves: 8
Ingredients:
Directions:
This soup is simple to make and features two staple Irish root vegetables, and it's also incredibly healthy. This recipe can be made in advance and frozen for later use. The flavors will deepen as the soup freezes and thaws, making it even better than when you first made it!
Serves: 8
Ingredients:
Directions:
Irish whiskey cheesecake is a delicious, creamy treat that's perfect for your St. Patrick's Day party. The recipe makes 8-10 servings, so you'll have plenty to share with friends and family!
This recipe can be made with low-fat cream cheese and sour cream instead of full-fat versions if you'd like to cut down on calories and fat content—just make sure to use reduced-calorie or nonfat milk when mixing everything together!
Serves: 8
Ingredients:
Topping:
Directions:
We hope you enjoy these lighter versions of some Irish American favorites.
And if you’re looking to live healthy this Spring, think about starting a vitamin regimen to keep you on track with your goals.
Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements. Use code EZ30 at checkout to save 30% off your first subscription.
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Folic acid and folate play an important role in the body, especially during pregnancy. These two forms of vitamin B9 are often used interchangeably, but they are not the same.
Understanding the differences between methylated folate and regular folic acid can help you determine which supplement is best for your individual needs and ultimately promote good health.
At first glance, folate and folic acid might seem interchangeable, but they are different in their origin and how they are processed in the body.
Folate refers to a group of water-soluble B vitamins that occur naturally in foods, especially dark green leafy vegetables.
Folic acid, on the other hand, is a synthetic compound used primarily in dietary supplements and fortified food products. The critical difference lies in how efficiently our bodies can metabolize these substances.
Folates from dietary sources are complex molecules that undergo a series of enzymatic processes in the body. This conversion typically takes place in the intestines and the liver, where folates are turned into a form called 5-MTHF, which the body can use. 5-MTHF is the active form of folate that is most easily absorbed and utilized by the body.
In contrast, folic acid does not occur naturally in foods but is a synthetic form of folate. This means that it needs to be metabolized into 5-MTHF before the body can use it.
Despite its widespread presence in supplements and fortified foods like cereal, folic acid's relationship with our bodies is a bit more complicated.
Some researchers believe that overreliance on folic acid can cause a buildup of unmetabolized folic acid in the bloodstream, which may have negative health implications. This is because the body can only process a certain amount of folic acid at a time, and excess amounts may not be effectively converted into 5-MTHF.
In addition, some individuals have genetic variations that make it difficult for their bodies to convert folic acid into 5-MTHF. This could potentially lead to deficiencies in folate levels, even when consuming high amounts of folic acid.
On the other hand, choosing supplements with 5-MTHF can provide numerous benefits for our bodies. As mentioned earlier, methylated folate, or 5-MTHF, is the active form of folate that is most easily absorbed and utilized by the body.
Additionally, for those with a common gene variant, the MTHFR gene, the conversion of folic acid into a usable form, 5-MTHF, is further hindered. This can lead to a build-up of unconverted folic acid in the body, which has been linked to potential health issues.
By choosing supplements with methylated folate, individuals with this gene variation can bypass the conversion process. This is especially important for pregnant people, as sufficient levels of folate are crucial for proper fetal development.
In conclusion, while folic acid may be widely available and added to many foods, it is important for individuals with the MTHFR gene variation to choose methylated folate supplements to promote absorption and utilization in the body.
If you have a family history of heart disease, cognitive decline, or other health issues related to folate metabolism, it may be worth considering adding a methylated folate supplement to your daily routine.
Additionally, those with the MTHFR gene mutation may benefit from supplementation as their bodies cannot fully utilize folic acid.
For pregnant individuals, the CDC recommends taking a prenatal vitamin that includes folic acid to reduce the risk of neural tube defects in their newborns.
Expecting parents need to make sure they have enough folic acid in their diet—ideally from natural sources—and supplements are a cornerstone of prenatal care.
Beyond pregnancy, individuals with specific health conditions, vegetarians or vegans, and older adults may benefit from folic acid supplements.
Conditions such as celiac disease, Crohn's disease, and certain medications may interfere with the body's ability to absorb folate, making supplementation a helpful approach.
Taking supplements with methylated folate instead of folic acid may help your body to absorb it better without the build-up.
In conclusion, the difference between folic acid and methylated folate isn't just semantics. Choosing the right form of vitamin B9, whether it’s folic acid or methylated folate, for your health needs could lead to better absorption and fewer health complications down the road.
When in doubt, consult with a healthcare professional who can guide you to the best choice for your unique health profile.
The decision to supplement or not is deeply personal, but with the right information, you can make choices that support your health and wellness journey.
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We hear about protein all the time, but how often do you hear the phrase “complete protein”, and what does it mean?
Foods containing complete protein are crucial for maintaining your muscle mass, keeping your bones strong, and supporting various body functions. In this article, we'll explore what complete protein is, the role it plays in the body, and what foods are the best sources of it.
First, let's define what complete protein is. Protein is made up of amino acids, which are considered the building blocks of our bodies.
There are 20 different types of amino acids, but nine of them are considered essential because our bodies cannot produce them on their own. Complete proteins contain all nine essential amino acids in adequate amounts for our body's needs.
In other words, they provide a complete set of amino acids necessary for optimal health and function.
Protein plays many crucial roles in our bodies. It helps build and repair tissues, such as muscles, bones, and skin. It also produces enzymes, hormones, and antibodies that support various body functions. Additionally, protein is essential for maintaining a healthy immune system and promoting proper growth and development.
Complete proteins are especially important for individuals who are physically active or have higher protein requirements due to factors like age or illness. Without enough complete protein intake, the body may not be able to perform these vital functions efficiently.
Proteins play a vital role in building and repairing tissues, producing enzymes and hormones, and supporting the immune system.
A complete protein is essential for maintaining muscle mass and keeping bones strong. It is also vital for the production of healthy blood cells and maintaining healthy skin, hair, and nails.
Consuming complete protein foods has numerous benefits for your health. These foods can help you build muscle mass, lose weight, reduce muscle soreness after exercise, and support your immune system. Complete protein foods have also been shown to help reduce the risk of heart disease, diabetes, and cancer.
Animal-based sources of complete protein include meat, fish, poultry, eggs, and dairy products. These foods contain all the essential amino acids that our bodies require.
Animal-based sources of complete protein also tend to contain higher levels of certain nutrients like Vitamin B12, which is essential for nerve function and healthy blood cells.
Plant-based sources of complete protein include beans, lentils, quinoa, nuts, seeds, and tofu. While these foods may not have all the essential amino acids on their own, they can be combined with other plant-based sources of protein to create a complete protein source.
The amount of complete protein required varies depending on a person's age, sex, weight, and activity level.
However, according to the Centers for Disease Control and Prevention (CDC), the recommended daily intake of protein for adults is 46 grams for women and 56 grams for men.
If you are an athlete or someone who engages in regular physical activity, your protein requirements may be higher.
Incorporating complete protein into vegetarian or vegan diets may seem a bit trickier, but can be easy and delicious!
Some tips to help you include complete protein in your diet include adding lentils to your soups and stews, making delicious and protein-rich smoothies with nuts and seeds, and using tofu or tempeh to make stir-fries and tacos. You can also experiment with different types of grains, such as quinoa or amaranth, which are considered complete proteins on their own.
Don't forget about the power of beans and legumes! These plant-based sources of protein can be incorporated into a variety of dishes, such as chili, salads, and even veggie burgers. And let's not overlook the versatile egg for vegetarians–– it’s a complete protein and can be used in many vegetarian and vegan recipes.
Often vegan and vegetarian sources are incomplete proteins, like legumes or certain grains by themselves, so incorporate a variety into your diet. Don't be afraid to try new foods and get creative in the kitchen when it comes to incorporating complete protein into your diet, because the benefits are definitely worth it.
Complete protein foods are essential for maintaining optimal health and wellbeing. Whether you are a meat-eater, vegetarian, or vegan, there are plenty of options for getting complete protein in your diet.
Be sure to include a variety of sources of complete protein to ensure that you are getting all the essential amino acids your body requires. Experiment with different recipes and ingredients to find what works best for you.
Remember, a well-rounded diet that includes complete protein will not only provide your body with the necessary building blocks for strong muscles and tissues, but it will also support healthy immune function, hormone production, and overall energy levels. All this adds up to a happier, healthier you!
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Detoxification: It’s a term thrown around a lot these days, but what does it actually mean? We all know that we should be keeping our bodies healthy, but understanding detoxification can be a bit complicated, so let’s break it down.
Detoxification is your body’s process of removing toxins from your body.
Essentially, it’s the body’s way of purifying itself. This process occurs naturally in our bodies, but it can also be supported through nutrition and lifestyle choices.
Toxins are harmful substances that can enter our body through various sources such as the food we eat, the air we breathe, and the products we use.
They can cause damage to our cells and organs, leading to various health issues. Some common toxins include heavy metals, pesticides, chemicals, and pollutants.
These toxins can have negative effects on our health, causing symptoms like fatigue, headaches, skin problems, and even chronic diseases in the long run.
But don't panic just yet! As we mentioned above, our bodies have natural detoxification processes in place to help eliminate these toxins and keep us healthy.
This process involves the liver, kidneys, lungs, skin, and digestive system working together to filter out toxins and waste products from our body. However, with the increasing exposure to toxins in today's world, our bodies may need some extra support to effectively detoxify.
Our bodies are exposed to toxins every day, from the air we breathe to the food we eat. Over time, these toxins can build up and lead to health issues. Detoxification helps to remove these toxins and protect our bodies from damage.
How does the body naturally detoxify? The body has a few different ways of eliminating toxins. The liver is the primary organ responsible for detoxification. It breaks down toxins into compounds that can be eliminated through the urine or stool.
The kidneys, lungs, and skin also play a role in elimination. Sweating, for example, is a way in which the body can eliminate toxins through the skin. The lymphatic system also helps to remove waste products and toxins from the body.
However, with the increasing levels of pollution and toxins in our environment, our bodies can become overwhelmed and struggle to keep up with detoxification. This is where a targeted detox program can help.
A proper detox program should focus on supporting the body's natural detoxification processes while also reducing exposure to toxins. This can be achieved through diet changes, such as eliminating processed foods and increasing intake of fruits and vegetables, as well as incorporating supplements that aid liver function.
In addition, many people turn to alternative methods such as acupuncture, massage, and infrared saunas for additional support in detoxifying the body. These practices can help stimulate the lymphatic system and improve circulation, allowing for better elimination of toxins.
When undergoing a detox program, it's also crucial to pay attention to your emotional well-being. Stress can have a major impact on our bodies' ability to detoxify, so incorporating stress-reducing activities like yoga or meditation can be beneficial.
Remember, a successful detox program isn't about extreme measures or quick fixes. It's about supporting our bodies' natural processes and making sustainable lifestyle changes that will benefit us in the long-run.
While the body naturally detoxifies, there are also certain foods that can support this process. These include foods that are high in antioxidants, such as berries, and legumes, leafy greens, and turmeric.
Fiber-rich foods, such as whole grains and legumes, can also help to remove toxins from the body. Additionally, foods that support liver function, such as beets and cruciferous vegetables, can also aid in detoxification.
Some people also use herbal supplements or specific detox diets, like juicing, to support their body's natural detoxification process. However, it is important to consult with a healthcare professional before embarking on any strict detox program.
In addition to incorporating certain foods into your diet, there are other ways to support the body's natural detoxification process. These include:
Detoxification can seem like a daunting process, but with proper nutrition and healthy lifestyle choices, it can be easier than you think. Remember, our bodies are constantly working on eliminating toxins and waste products.
By making small changes to our lifestyle and diet, we can support this process and feel more energized and healthy. It is also important to listen to your body's cues - if you feel excessively fatigued or experience any unusual symptoms during a detox program, it may be best to stop or consult with a healthcare professional. With the right approach, detoxing can be a beneficial tool for improving overall wellness.
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Have you ever found yourself unable to fall asleep at night? Or tossing and turning for hours on end?
Well, you’re not alone. In fact, according to the Centers for Disease Control and Prevention, one-third of U.S. adults report that they usually get less than the recommended amount of sleep.
With such a high percentage, it’s no wonder why people are turning to melatonin supplements for help. However, there’s a question that often arises among consumers: Can you overdose on melatonin supplements?
Before we dive into whether or not you can overdose on melatonin supplements, let’s take a look at why people turn to them in the first place.
Melatonin is a hormone produced by the pineal gland in the brain and is responsible for regulating our sleep-wake cycle.
However, there are many factors that can disrupt the production of melatonin. These include everything from stress to certain medications.
This is where supplements come into play. They can help bridge the gap between what our bodies are producing and what we need to get a good night’s rest.
Determining the right dosage comes down to several factors. These include age, weight, current medications, and health conditions.
For example, individuals with liver disease may not be able to metabolize melatonin as effectively and may need a lower dosage.
One thing is for sure: do your research and compare supplements before purchasing. Not all supplements are created equal, so choose a melatonin supplement that only contains necessary, quality ingredients to support your best sleep. There are also other supplements you can take to support the efficacy of melatonin tablets.
It’s important to speak with a healthcare provider to determine the right dosage for you.
It’s important to know how much melatonin to take to avoid any potential risks. The standard dosage guidelines for adults is between 0.5-5 mg depending on individual needs.
However, note that just because a higher dosage is available does not mean it’s safe or necessary. Higher doses can disrupt our natural sleep-wake cycle and lead to side effects.
For children, the recommended dosage varies based on age and weight. In general, the recommended dosage for children ranges from 1 mg to 5 mg depending on their age and weight.
It’s important to speak with a healthcare provider to determine the right dosage for your child.
So now, the important question: Can you overdose on melatonin supplements? The short answer is yes.
While it is a naturally occurring hormone in our bodies, too much of it can lead to potential risks. Signs and symptoms of an overdose include nausea, dizziness, headaches, and disrupted sleep.
However, it’s important to differentiate between side effects and actual overdose symptoms.
Side effects of melatonin supplements are common and can include drowsiness, headaches, and nausea. If these symptoms persist or worsen, you must speak with your healthcare provider.
Actual overdose symptoms, however, are more severe and may include hallucinations, seizures, and respiratory distress. It’s important to seek medical attention immediately if you experience any of these symptoms.
Melatonin supplements can be a helpful tool for individuals struggling with sleep issues. However, it’s important to take the necessary precautions to avoid any potential risks.
Always speak with a healthcare provider to determine the right dosage for you and never exceed the recommended amount. If you experience any potential overdose symptoms, seek medical attention immediately. Sweet dreams!
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Congratulations, parent-to-be! As you navigate through the exciting journey of pregnancy, you may be brimming with questions about the best ways to have a smooth transition pre- and post-pregnancy
One of the best ways to do so is by ensuring that you receive all the necessary nutrients through a healthy diet and vitamin supplements.
In this blog, we will discuss why prenatal health and vitamins are crucial during pregnancy, key nutrients for a healthy pregnancy, and recommended supplements for those who are expecting.
Prenatal health plays an essential role in ensuring that both you and your baby stay healthy during pregnancy.
By taking care of your health, you give your baby a strong foundation for growth and development, not to mention a great head start in life!
Proper nutrition may also reduce the risk of complications during pregnancy, such as preterm labor, gestational diabetes, and preeclampsia.
Eating a balanced diet that includes fruits, vegetables, proteins, and healthy fats is essential for supporting your best pregnancy experience.
A well-balanced diet can also reduce the risk of common pregnancy ailments such as constipation, heartburn, and morning sickness.
A widespread recommendation by medical professionals is typically to incorporate quality prenatal supplements that focus on the vitamins and minerals a pregnant person needs.
The following nutrients are particularly important for pregnant women: Folic acid, iron, calcium, vitamin D, and omega-3 fatty acids.
Folic acid helps prevent birth defects in the baby’s brain and spinal cord. Iron is essential for the production of red blood cells in the baby and ensures that the mother has enough blood during pregnancy.
Calcium and vitamin D support the development of the baby’s bones and teeth, while omega-3 fatty acids support fetal brain and eye development.
Healthy meal planning is vital during pregnancy as it can help you meet all the nutritional requirements for a healthy pregnancy.
Try to consume a variety of high-fiber fruits, vegetables and complex whole grains, and lean proteins. Aim for three meals a day and two healthy snacks as usual, but always eat if you’re hungry. Listen to your body and what it’s telling you.
Overall, try to avoid processed foods, sugary drinks, and caffeine that are heavily prevalent in the Western diet and drink plenty of water.
In addition to eating a healthy diet, prenatal vitamins can help ensure that you get all the necessary nutrients for a healthy pregnancy.
Prenatal vitamins usually contain folic acid, iron, calcium, and vitamin D. It’s best to speak to your doctor to find the right vitamin supplement for your specific needs.
In some cases, you may need additional supplements such as DHA, vitamin B12, zinc, and magnesium, but your doctor will help tailor a plan to your individual needs.
DHA is an omega-3 fatty acid that supports the baby’s brain and eye development. Vitamin B12 is essential for the formation of red blood cells. Zinc and magnesium support fetal development.
Although most supplements are safe for pregnant women, it’s crucial to speak to your healthcare provider before taking any. Your healthcare provider can guide you in choosing the best supplements that suit your specific needs and recommend safe dosage guidelines.
As an expecting parent, it’s important to prioritize your and your baby’s health. Proper nutrition and vitamin supplements can support a healthy pregnancy, reduce the risk of complications, and ensure that your baby develops well.
Eating a balanced diet, taking appropriate vitamin supplements, and consulting with your healthcare provider are all crucial steps towards a healthy and safe pregnancy. Wishing you the best possible pregnancy experience.
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Your heart is your body's central powerhouse. When our hearts are healthy and working at full capacity, we feel strong and energized because it's supplying us with oxygen and nutrients by pumping blood to our entire body.
Keeping our hearts happy and healthy is essential for overall well-being, and diet plays a crucial role in maintaining the health of our hearts. The right foods can strengthen your heart and reduce your risk of cardiovascular diseases, while the wrong ones can have the opposite effect.
Unfortunately, the American diet leaves a lot of room for improvement when it comes to keeping our hearts healthy. Heart disease is the leading cause of death in the US. According to the Centers for Disease Control and Prevention (CDC), around 647,000 Americans die from heart disease each year – that’s 1 in every 4 deaths.
The good news is that the risk of cardiovascular disease can be significantly lowered with the right nutrition. In this blog post, we'll share with you the 10 best foods that are good for your heart and why they're so beneficial.
Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids that lower blood pressure, prevent blood clots, and reduce the risk of heart attack and stroke. Aim for two servings of fatty fish per week to reap the benefits.
Leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that reduce inflammation, lower blood pressure, and improve circulation. Steam, sauté, or blend them into smoothies for a heart-healthy boost.
Berries like blueberries, strawberries, and raspberries are rich in antioxidants that reduce inflammation, improve circulation, and protect against heart disease. Enjoy them as a snack, in smoothies, or as toppings for yogurt and oatmeal. If you want to eat seasonal foods like berries year-round, consider freezing them so you can use them later.
Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are high in fiber, healthy fats, and antioxidants that improve cholesterol levels, lower blood pressure, and reduce the risk of heart disease. Incorporate them into your meals and snacks for a crunchy, nutritious boost.
Whole grains like oats, brown rice, and quinoa are rich in fiber, vitamins, and minerals that support heart health by reducing inflammation, lowering cholesterol levels, and regulating blood sugar. Swap refined grains for whole grains to reap the heart-healthy benefits.
Legumes like beans, lentils, and chickpeas are high in protein, fiber, and nutrients that lower cholesterol levels, reduce blood pressure, and improve blood sugar control. Add them to soups, salads, or as a side dish for a delicious and heart-healthy meal.
Avocados are a good source of heart-healthy monounsaturated fats that improve cholesterol levels, reduce inflammation, and lower the risk of heart disease. Use it as a spread, dip, or topping for salads and sandwiches.
Tomatoes are rich in lycopene, an antioxidant that is associated with reduced inflammation, improves circulation, and protects against heart disease. Enjoy them fresh, cooked, or in sauce for a tasty and heart-healthy addition to your meals.
Yes—chocolate, sweet! But hold on, it has to be the right kind. Pure, dark chocolate is rich in flavonoids that improve circulation, lower blood pressure, and reduce the risk of heart disease. Choose high-quality dark chocolate with a high cocoa percentage for maximum health benefits.
Green tea is rich in antioxidants that reduce inflammation, improve circulation, and protect against heart disease. Enjoy it hot or cold for a refreshing and heart-healthy drink.
Making smart nutrition choices is one of the best ways to keep your heart in its prime and lower your risk of heart disease. Incorporate these 10 foods into your diet to reap the heart-healthy benefits.
The best part about these foods above is they're so flexible—they all can be incorporated into recipes, snacks in between meals, sandwiches, salads, desserts, you name it! Of course, you can eat them on their own, but feel free to get creative.
Check out the American Heart Association's site for more suggestions on nutrition, exercise, and more if you're just getting started.
A healthy diet, combined with regular exercise, stress management, and good sleep, can help you maintain a strong, healthy heart for years to come.
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Ashwagandha is an herb that is widely known for its various health benefits. It has been used in Ayurvedic tonics for centuries and is now gaining popularity in the Western world as an adaptogen used in many different supplements, teas, and health food products.
While the name might sound intimidating, Ashwagandha is a plant believed to be correlated with many positive health benefits. It's a plant that's native to India and some parts of Africa. It is also known as Indian ginseng or winter cherry.
The root of the plant is used to make supplements that are said to support many different benefits—but is it a good choice for you? And what time of day is best to take this supplement?
While we can't make any scientific claims about it healing or altering your health state, we can say it may support a wide range of health benefits.
Keep reading to find out when you should take ashwagandha and the potential benefits you may notice.
Ashwagandha has been shown to potentially improve the quality of sleep in some individuals by supporting lower cortisol levels.
Cortisol is a stress hormone that can interfere with your body's natural sleep-wake cycle. This means taking ashwagandha before bed may help you fall asleep faster and stay asleep longer. People have reported that their sleep quality increased while taking Ashwagandha daily.
Ashwagandha's benefits for stress are often one of the most popular reasons people add it to their daily routine.
For many, stress is highest in the morning as we start our day, look at our to-do list, or get ready for work before running out the door. This makes taking ashwagandha in the morning a great option for those looking to support a healthier stress response throughout the day.
On the other hand, some of us may experience more stress at night due to work or personal thoughts spinning in our minds at night when we try to sleep.
In this case, taking ashwagandha at night may be more beneficial as it can help promote a sense of relaxation and calmness before bedtime.
Did you forget something? In addition to supporting lower levels of anxiety and a good night's sleep, ashwagandha has also been shown to potentially support your cognitive functioning and memory.
This is especially important for those who are looking to maintain mental clarity and focus throughout the day, whether it be for work or other daily activities.
Studies have shown that ashwagandha may help improve reaction time, decision-making, and information processing. This is believed to be due to its ability to promote a sense of calmness in the brain.
Your brain operates at a higher capacity when you're not super anxious or stressed, and ashwagandha may promote lower levels of previously mentioned cortisol in your body.
Studies show that ashwagandha can potentially promote a healthy hormone balance. This could be a great support for menopausal women who may experience fluctuating hormones.
Additionally, studies have shown that ashwagandha may help to support thyroid health by promoting lower levels of inflammation in the body.
This is important as the thyroid gland plays a crucial role in regulating metabolism, energy levels, and mood, and when inflammation is high, the thyroid can get off track.
While you can take ashwagandha at any time of the day, the best time depends on your specific needs.
If your goal is to support better quality rest, it’s best to take ashwagandha at night. The herb has a calming effect that helps reduce cortisol levels, making it easier for you to relax and have a good night's sleep.
On the other hand, if you’re looking to support lower levels of stress and a sharp mind, it’s best to take it in the morning.
If you are taking ashwagandha, make sure it’s a quality supplement made with KSM-66 Ashwagandha®. As always, talk to a trusted healthcare professional before deciding on the best time to take it, and whether to take it with food or not.
Another important thing to note is the suggested dosage. The recommended dose of ashwagandha varies depending on your health goals, age, and medical condition. It is advisable to start with a small dosage and work your way up.
In short? You can technically take ashwagandha any time of day! However, the best time of the day to take ashwagandha depends on your specific needs and goals.
Remember to consult with a healthcare professional before taking any supplements or if you’re not about the dosage or how it could impact you. You may find that ashwagandha is your go-to supplement for many different wellness goals.
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Vitamin and health supplements are everywhere these days, and their popularity is only rising. With so many options, and so many vitamins and minerals to keep track of, it can be hard to choose. Often, people just guess what they should take and end up overdoing it.
While vitamin supplements are a great, easy way to support your wellness, remember that taking too many vitamins can be harmful to our bodies.
Some vitamins can interact with each other, and large doses of certain minerals can lead to undesirable consequences, or at best, they’ll be ineffective. In this blog post, we will be discussing the vitamin supplements that should not be taken together at the same time.
Calcium and iron are essential minerals that perform different bodily functions. Iron is needed to produce red blood cells while calcium is essential for strong bones.
Taking these two minerals together can interfere with the absorption of both nutrients. Calcium can prevent iron absorption, while iron can inhibit calcium absorption.
Vitamin C is an antioxidant that boosts the immune system, while vitamin B12 is essential for the healthy functioning of the brain and nervous system.
However, these two vitamins should not be taken together as vitamin C interferes with the absorption of vitamin B12. This can lead to a deficiency of vitamin B12, which can result in serious health problems.
Calcium, zinc, and magnesium are all essential minerals for your health. However, if taken all together at once, calcium can cause other minerals to be less absorbed, leading to poor results.
Vitamin E is an antioxidant that supports healthy skin and is important for the immune system. However, taking this vitamin with blood thinners can lead to an increased risk of bleeding. Vitamin E can prevent blood from clotting, which can be dangerous for those taking blood thinners.
Vitamin A is essential for vision health and a healthy immune system, while vitamin K helps with blood clotting. However, taking these two vitamins together can interfere with the absorption of vitamin K. In excessive amounts, vitamin A can also interfere with vitamin K's ability to promote healthy blood clotting.
Another pair of vitamins you shouldn't take together is vitamin B6 and zinc. While both of these nutrients are important for a healthy immune system, taking them together can lead to reduced zinc absorption. This can result in a deficiency of zinc, which is essential for wound healing and proper immune function.
While vitamins and minerals are essential for our bodies' functioning, it's important to take them in moderation. Taking too many vitamins or combining certain vitamins can interfere with the absorption and cause undesirable consequences. Most of these aren't harmful interactions, but taking any of these combinations at the same time may reduce their efficacy.
It is always best to consult with a healthcare provider before starting any new vitamin regimen to ensure that you are taking the correct vitamins in the correct dosage. Remember, moderation is key to achieving optimal health.
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Fast food is all around us. Quick, tasty meals are just a drive-thru away, and grabbing something on the go can be very tempting. However, fast food isn't always the healthiest option. Many fast-food meals are high in calories, fat, and salt, and can contribute to lasting health problems.
But we all know that sometimes fast food is the easiest option, and it’s better to eat something than nothing, so many of us opt for meals on the go because of our busy lives.
In this blog post, we'll share some tips on how to pick healthier options at popular fast-food chains, so you can still eat something more nutritious when you’re tight on time or budget.
Taco Bell offers a variety of menu items, some of which can be healthier than others. Consider choosing a Fresco-style menu item, which replaces cheese and sour cream with pico de gallo. The grilled chicken soft tacos are a good option, and you can skip the guacamole and the cheese. If you're in the mood for a burrito, go for the Fresco-style grilled steak burrito. Remember to watch your portion sizes and avoid the nachos and the cheese sauce.
McDonald's has salads on the menu, but some can be misleadingly high in calories and fat. The southwest grilled chicken salad is healthier, but avoid adding the creamy ranch dressing. You could also try the artisan grilled chicken sandwich and skip the sauce. Hungry for a burger? Instead of the Big Mac or Quarter Pounder, opt for a Double Cheeseburger. In general, stick to grilled options instead of fried, and avoid the larger portions.
BK is known for its Whopper, but make a healthier choice at Burger King while still satisfying that craving and try the Whopper Jr. or the grilled chicken sandwich without the mayo. The veggie burger is also a good option, and you can skip the cheese and the mayo. If you're in the mood for fries, choose the smallest size, and pair your meal with a side salad and water instead of a soda.
Fried chicken is a staple at KFC, but there are other options available. The grilled chicken is a healthier alternative, and you can pair it with a side salad instead of fries. Avoid the biscuits and the cream-based sides, such as the mashed potatoes and gravy.
Wendy's has a great selection of salads, such as the apple pecan chicken salad or the grilled chicken salad. You can also opt for a grilled chicken sandwich or the chili and skip the cheese or sour cream. Avoid the larger portions, such as the Baconator or the fries.
Starbucks has more than just coffee. You can grab a sandwich or a salad, but be aware that some options can be high in calories and fat. The turkey and pesto sandwich or the chicken and quinoa protein bowl are both healthier options. Skip the pastries and the syrups in your coffee, as these add tons of sugar, unnecessary fats, and carbs to your day.
Chipotle allows you to customize your meal, which is great for making a healthier choice. Choose brown rice instead of white, and add beans and veggies to your bowl or burrito. Skip the cheese and sour cream, and be careful with the portion of the guacamole. Chicken or steak are the leanest protein options.
Donuts are not the healthiest breakfast choice, but there are other options at Dunkin Donuts. Try the egg and cheese wake-up wrap or the oatmeal with fruit. Skip the sugary drinks, such as the mocha latte, and opt for a black coffee or an unsweetened iced tea.
Panera Bread has a great selection of salads, soups, and sandwiches. The Mediterranean veggie sandwich or the turkey chili are both good options. You can also customize your salad or sandwich to make it healthier. Avoid pastries and sugary drinks.
Fast food isn't the best option for our health, but there are ways to make healthier choices when we're on the go. By choosing grilled options, skipping the cheese and mayo, and watching our portion sizes, we can still enjoy a quick meal without ruining our diet.
Your diet is your call, but if you are looking to eat a bit on the healthier side, know that there are options available to you. Treat fast food as a once-in-a-while treat rather than an everyday staple. With careful consideration, you can still indulge a craving without regret.
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When we talk about food-related issues, we often throw around the terms "allergy," "intolerance," and "sensitivity." But do you know the differences between them?
Not all reactions to food are created equal, and understanding the distinctions between them can help you identify the cause of your discomfort, seek appropriate treatment, and prevent future reactions.
In this article, we'll break down the science behind food allergies, intolerances, and sensitivities, and help you understand how they affect your body.
Food allergy is a reaction of the immune system in which the body mistakenly identifies certain proteins in food as harmful.
These proteins, known as allergens, trigger an immediate and often severe response by the immune system, causing symptoms such as hives, swelling, breathing difficulties, and in severe cases, anaphylaxis (a life-threatening reaction).
Food allergies affect around 4% of adults and 4-6% of children and can be diagnosed through skin tests, blood tests, and oral food challenges.
Avoiding the allergen is the only way to prevent an allergic reaction, but medications such as antihistamines and epinephrine can help control symptoms. Talk to your doctor before using any new drug.
Food intolerance is a digestive system disorder in which the body is unable to digest certain components of food, such as lactose (found in milk), fructose (found in fruit), or gluten (found in wheat, barley, and rye).
People with food intolerance may experience symptoms such as bloating, abdominal pain, diarrhea, or flatulence after consuming these foods. Unlike food allergy, food intolerance does not involve the immune system and is not life-threatening.
Food intolerance can often be managed by avoiding the trigger food or replacing it with alternatives. For example, a person with lactose intolerance can replace milk with almond or coconut milk.
Additionally, some people may benefit from special diets such as the low FODMAP diet which restricts certain carbohydrates known to cause digestive problems in some people.
Finally, there are tests available from healthcare providers that can help identify food intolerances and underlying digestive issues.
Food sensitivity is a delayed reaction to certain foods that may not involve the immune system or the digestive system.
Symptoms of food sensitivity can be vague and include headaches, joint pain, fatigue, skin problems, and mood changes.
Food sensitivity can be difficult to diagnose, and the trigger food can vary from person to person. Conditions such as irritable bowel syndrome (IBS) and leaky gut syndrome have been associated with food sensitivity.
Some people may be sensitive to certain foods due to a genetic predisposition, while others may develop a sensitivity due to changes in the gut microbiota.
There are several tests available from healthcare providers to identify food sensitivity, including an elimination diet. This involves cutting out certain foods suspected of being triggers and then reintroducing them one at a time to see how the body responds. However, don’t just do any sort of self-testing without the advice of a doctor. A medical specialist can determine the best avenue for treatment and diagnosis.
Tracking symptoms in a journal can help you identify which foods may be causing issues for you.
Knowing the differences between food allergy, intolerance, and sensitivity can help you make informed choices about your diet and health.
If you suspect that you have a food-related issue, it's important to seek medical advice to determine the cause and seek appropriate treatment.
If you have food intolerance or sensitivity, you can manage your symptoms by avoiding trigger foods and adopting a healthy, balanced diet. Don't let food-related issues stop you from enjoying life and living well.
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Have you ever woken up feeling refreshed and energized, or groggy and unrested? Your sleep quality is directly related to the stages of sleep you experience each night. There are four stages of sleep that your body cycles through, each with a unique set of characteristics and functions.
Sleep is one of the most crucial aspects of human health, yet it is often taken for granted. Whether you're a night owl or an early bird, getting a good night's sleep is essential for your overall well-being. Good sleep is necessary for repairing muscle tissues, boosting brain function, regulating hormone production, and improving mood.
This is the lightest stage of sleep, lasting only 5-10 minutes. Your body is transitioning from wakefulness to sleep, and you may experience muscle twitches or sudden jerks. Your brain waves start to slow down, and you become less responsive to external stimuli. In this stage, you can easily be awoken and may feel like you haven't slept at all.
This stage accounts for nearly half of your total sleep time and lasts for about 20 minutes. Your brain waves continue to slow down, and your body temperature drops. You will enter a state of deep relaxation, and your heart rate and blood pressure will decrease. Your brain also produces sleep spindles, which help with memory consolidation.
While all stages of sleep are important for different reasons, it's during stages 3 and 4 that our body experiences deep sleep, also known as slow-wave sleep (SWS). These are the deep sleep stages that are crucial for physical restoration and repair.
Stage 3 lasts for a few minutes, and stage 4 can last for up to 30 minutes at a time. In these stages, your brain waves slow down even further, and it becomes difficult to wake you up. Your body is in a state of complete relaxation, and it secretes growth hormones that are vital for tissue repair and regeneration.
Stage 3 and 4 sleep are crucial for our overall health and well-being. However, it's not just about the quantity of deep sleep we get, but also the quality. Factors such as stress, caffeine, alcohol, and certain medications can disrupt our deep sleep patterns and prevent us from getting the restorative rest we need.
Creating healthy habits like cutting the amount of coffee you consume per day, exercising, and taking a sleep support supplement can support and encourage better sleep.
If you’re ready to focus on getting better rest and bringing healthy sleep habits into the New Year, there are some supplements you may want to consider:
Melatonin: This hormone is naturally produced by your body and plays a significant role in regulating your sleep-wake cycle. It signals to your body when it's time to sleep and its levels increase at night. Sometimes things can get in the way of your melatonin production, however. Melatonin supplements can support restful sleep for people who have difficulty.
GABA: This neurotransmitter is responsible for calming your nervous system and reducing stress and anxiety levels. Supplementing with Gaba can help you relax and fall asleep more easily, reducing the amount of time spent in the first stage of sleep.
5-HTP: This is a precursor to serotonin, another neurotransmitter that plays a vital role in mood regulation and sleep. Taking 5-HTP supplements can increase the levels of serotonin in your brain, leading to improved sleep quality and better mood.
L-Theanine: This amino acid stimulates the production of alpha brain waves, promoting a state of relaxation and calmness. It has been shown to improve sleep quality and increase the duration of stage 2 sleep, leading to more restful nights.
Understanding the stages of sleep is the first step in improving your overall sleep quality—and getting the deep sleep you need. Each stage serves a particular function in promoting physical and mental restoration, and the duration and quality of each stage contribute to how rested and refreshed you feel upon waking up.
Specific supplements such as melatonin, Gaba, 5-HTP, and L-Theanine can support good rest so that you wake up feeling recharged and ready to conquer the day. Work with a healthcare professional to determine which supplement is best for you and your unique needs.
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The holiday season is a time for joy, celebration, and delicious food, but it can also be stressful and exhausting for people who struggle with maintaining a healthy lifestyle. With the parties, gatherings, and endless feasts, it can be difficult to resist the temptation of overindulging.
That's why having a juicing routine can be an excellent way to take care of your body and stay energized during this time of the year. Juicing for cleansing purposes can support balance in your lifestyle while you prepare for the holidays.
Juicing, not blending, is the best option because it’s believed to squeeze out all the nutrients for you without the extra density of the fruit, but if you’d prefer to blend for a more filling treat, it’s your choice! Just sip and enjoy. These four recipes for juicing will keep you celebrating through the New Year.
This recipe is perfect when you need a boost of vitamins and minerals to keep you going for the day. You'll need to blend kale, spinach, apples, celery, cucumber, and ginger. The result is a refreshing and energizing juice that will keep you hydrated and feeling good throughout the day.
Who says you can't indulge in festive flavors while keeping things on the healthy side? This juice is a favorite for the holiday season because it tastes like apple pie but has all the nutrients you need. You'll need to blend apples, pear, cinnamon, nutmeg, and ginger.
Need an escape in the colder months? If you're looking for a refreshing and sunny juice, this recipe is perfect for you. You'll need to blend pineapples, orange juice, mangoes, bananas, and a bit of ginger. The mixture is packed with antioxidants, vitamins, and minerals that will boost your immune system and uplift your mood.
Beetroot is an excellent source of iron and is packed with other nutrients that support the immune system. This spicy and tangy juice is perfect when you need an energy boost. You'll need to blend beets, carrots, lemon, and a pinch of cayenne pepper. The result is a rejuvenating juice that will give you the power you need to face the day.
The holiday season is a time for celebration, but it's also a time to take care of your body and rejuvenate with self-care practices. Juicing is an excellent way to ensure that you're providing your body with the nutrients it needs to thrive during this time of the year.
These four juicing recipes are perfect for when you need to promote energy, a quick TLC moment, or just a delicious and healthy treat. Try them out and see how they can transform your self-care routine this holiday season.
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For most of us, a morning cup of coffee is essential to start the day. In fact, coffee is the most popular form of caffeine in the world. The caffeine rush gives us a much-needed energy boost that seems to come at just the right time.
But have you ever found that despite the caffeine pick-me-up, you still feel groggy or even sleepy? If you’re wondering why caffeine makes you tired sometimes, you’re not alone.
In this blog post, we’ll explore the reasons why caffeine may produce the opposite effect and leave you feeling sleepy and lethargic and an alternative you may want to try.
One of the most common reasons caffeine can make you feel tired is dehydration. Caffeine is a diuretic, meaning it encourages the body to flush out excess water, leaving you dehydrated.
Dehydration can cause fatigue, lack of focus, and headaches, among other symptoms that can make you feel sleepy. It's essential to stay hydrated, especially if you're consuming caffeine regularly.
When we consume caffeine, it stimulates the production of adrenaline, giving us that burst of energy and alertness. However, once the effects wear off, our bodies can experience a sudden drop in energy levels, leading to fatigue and drowsiness.
Caffeine stimulates the adrenal glands, which are responsible for producing adrenaline and cortisol. When consumed in moderation, caffeine can boost energy levels and improve focus.
However, excessive caffeine intake can cause the adrenal glands to burn out, leading to adrenal fatigue. Adrenal fatigue can cause tiredness, brain fog, and a general feeling of malaise.
If you're experiencing severe fatigue despite consuming caffeine, it may be worth considering reducing your intake and giving your adrenal glands a break.
Did you know that caffeine stays in the bloodstream for six hours on average? Drinking caffeine too close to bedtime can disrupt your sleep cycle, making it challenging to fall asleep or stay asleep effectively.
Even if you manage to get some rest, the quality of sleep may be poor, leaving you feeling tired and groggy the next day.
It's essential to be mindful of your caffeine intake and avoid consuming it too late in the day to ensure a good night's rest.
Caffeine stimulates the release of insulin, which causes your blood sugar levels to drop. A rapid drop in blood sugar can cause sudden fatigue and lead to a sugar craving that could leave you feeling tired and lacking energy.
To avoid blood sugar crashes, it's crucial to pair caffeine intake with a balanced meal or snack that includes healthy carbohydrates and protein. This will help regulate your blood sugar levels and prevent sudden energy drops.
Lastly, consuming caffeine without adequate nutrition can lead to fatigue. Caffeine is a stimulant that triggers the release of glucose into the bloodstream.
However, without a well-rounded diet that provides your body with enough nutrients, the glucose may not be used properly. When the body doesn’t have the necessary nutrients, it uses stored glucose, and when those stores are depleted, you can feel tired and lethargic.
If you're feeling like you need an alternative to caffeine, there are supplements you can consider. CoQ10, B-Complex, and iron are some great suggestions that can support energy levels. Incorporating these supplements into your daily routine might support energy levels throughout the day without relying on caffeine.
CoQ10 supports energy by supporting the digestion of food, B-Complex supports your metabolism and nerve function, and iron is essential for oxygen transport in the body which can help fight fatigue.
Caffeine can make you feel tired instead of energized due to several factors like dehydration, adrenal fatigue, sleep disruption, blood sugar crashes, and poor nutrition.
The key to avoiding caffeine-induced fatigue is to consume caffeine in moderation and with meals. Hydrating well and getting enough sleep are also essential to maintaining alertness and energy. With these precautions in mind, you can enjoy caffeine’s benefits without the downside.
However, if you feel like you need an alternative to caffeine, incorporating supplements such as CoQ10, B-complex, and iron into your daily routine can support your energy levels without the negative side effects of caffeine.
Additionally, making healthy lifestyle choices like regular exercise and a balanced diet can also aid in combating fatigue. Remember to listen to your body and find a balance that works for you!
]]>Are you struggling to get a good night's sleep? Do you find yourself tossing and turning all night? You are not alone. Millions of people struggle with sleep issues, especially people who deal with always-on technology, increased screen time, and high-stress jobs.
Luckily, there are natural sleep supplements available that can assist you in relaxing, unwinding, and achieving quicker sleep onset.
Here’s a handy guide to 6 ingredients that we consider to be among the top choices to look for in a sleep support supplement. Some of these may sound familiar, but we’re willing to bet you haven’t heard of some of our top suggestions.
Next time you’re shopping for sleep aids, check the label for some of these ingredients and sleep easier.
Melatonin is the most popular sleep support, albeit not the only one. Melatonin is a hormone our bodies produce that regulates sleep and wake cycles.
Taking melatonin supplements may help reset your internal clock, making it easier to fall asleep and wake up at the right time.
Melatonin is often used to help counter jet lag, as well as shift work sleep disorder. Because the optimal dose of melatonin may vary from person to person, we recommend seeking the advice of a physician or other qualified healthcare provider to determine the right dose for you.
L-Theanine is an amino acid that promotes relaxation, lower levels of stress, and a balanced state of mind.
Its unique properties have been shown to support a calm and focused state of mind. These qualities make it an ideal supplement for those seeking a natural way to find balance and tranquility in their daily lives.
L-Theanine works by increasing the production of alpha waves in the brain, which are associated with relaxation and mental alertness. Taking L-Theanine before bed may or can aid in helping you calm down and get ready for sleep.
GABA (gamma-aminobutyric acid) is a neurotransmitter in the brain. It helps to calm overactive nerve signals, promoting relaxation and reducing uneasiness.
People who struggle with sleep issues often have low levels of GABA. Taking GABA supplements may help to increase the levels of this important neurotransmitter, leading to better sleep quality.
5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid that is used to make serotonin, a neurotransmitter that regulates mood and sleep.
Low levels of serotonin are often associated with difficulty sleeping. Taking 5-HTP supplements can support serotonin levels, which in turn may lead to improved sleep quality and duration.
Lemon balm is an herb that has been used for centuries to promote relaxation and a healthy stress response.
It is believed to work by increasing levels of GABA in the brain, which helps to calm the nervous system and promote relaxation. Lemon balm can be taken in supplement form, or as a tea before bed.
Passionflower is an herb that has been used for centuries to promote quality sleep, especially for those with sleep issues.
Like lemon balm extract, passionflower extract is believed to work by increasing levels of GABA in the brain & promoting relaxation.
Passionflower can be taken in supplement form or as a tea. We suggest trying passionflower and lemon balm extract in addition to your daily GABA supplement to further promote good sleep.
Having trouble sleeping can greatly affect your quality of life, leading to higher levels of stress and fatigue.
Instead of turning to prescription sleep aids, which can be habit-forming and come with a long list of potential side effects, consider giving alternatives with one or more of these six ingredients a try.
Melatonin, L-Theanine, GABA, 5-HTP, and extracts from Lemon Balm and Passionflower are all great ingredients to look for in a sleep support supplement.
By incorporating these ingredients into your bedtime routine, you can help yourself get the restful and rejuvenating sleep you need to feel your best.
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Zinc is an essential mineral that you can find naturally present in certain foods and in dietary supplements. Every cell throughout your body uses zinc.
It’s involved in supporting several aspects of cellular health in the body. It’s also responsible for interacting with over 100 enzymes in your body.
We need zinc to stay healthy. It plays a tremendous role in:
Zinc is also incredibly popular during the fall and winter, which is typically cold and flu season.
Most importantly, a daily intake of zinc is needed because your body has no specialized way to store it.
The NIH regularly updates and provides Recommended Dietary Allowances for zinc. Here you can find how much zinc per day for a man, how much zinc per day for a woman, and how much zinc per day based on age. This information should not take the place of medical advice. We encourage you to talk to your doctor about what zinc intake may be best for your overall health.
Your body obtains zinc either from foods that contain zinc or from a daily zinc supplement & it is not stored. For this reason, it’s not uncommon to be deficient in zinc. Especially those with digestive disorder, bowel disease, or with a previous gastrointestinal surgery.
It’s important to be aware of the possible signs and symptoms of zinc deficiency. People may experience:
These signs are very general, and of course, can be signs of other things happening in your body. If you’re showing any of these signs, please consult your health professional for further information and help with any of these conditions.
Here is a list of the highest zinc foods that you can refer to that may help you increase your zinc intake so you can maintain a healthy daily level.
You can also refer to the NIH or trusted health sources for more information on the content of zinc in select foods.
It’s important to have a daily routine of feeding your body the nutrients it needs. Supplements are the easiest and quickest way of ensuring you get the correct amount.
Many vitamin supplements are solid and have a ton of chemical additives, which can cause stomach upset, so quality matters.
Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body. Check out our Zero-Sugar, Vegan, Gluten-Free, Non-GMO, melt-in-your-mouth Zinc tablets.
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With Autumn comes some of our favorite holidays, and holidays are all about the company and food. Thanksgiving, in particular, is a time for spending time with family and friends while enjoying a wide array of delicious menu items.
Unfortunately, all of the heavy, carb-laden dishes that dominate the holiday table can leave you feeling sluggish and exhausted. A holiday centered around eating can be tricky to navigate if you need lighter options or have dietary restrictions.
Luckily, there are plenty of ways to sneak some healthier options onto your plate without sacrificing any of the flavor.
If you're looking for some high-protein appetizer options to kick off your Thanksgiving feast, you've come to the right place. Here are three apps and side dishes to bring with you to your next Thanksgiving that are both delicious and nutritious.
Chickpeas are a great source of vegetarian protein, and they're also packed with fiber and other nutrients.
To make this recipe, simply toss a can of drained and rinsed chickpeas with some olive oil, sea salt, and your favorite spices (We like to use smoked paprika and cayenne pepper for a little kick).
Roast the chickpeas in a preheated 400-degree oven for 15-20 minutes, or until they're crispy and golden. Serve them in a bowl as a crispy snack or use them as a crunchy topping for your favorite salads—the possibilities with this dish are endless!
Turkey is a traditional Thanksgiving protein, and these meatballs are a fun and flavorful take on a classic. The egg whites deliver a kick of protein while cutting out a lot of cholesterol and fat from using the yolk.
Mix together ground turkey, egg whites, minced garlic, chopped parsley, and crushed red pepper flakes. Form the mixture into golf ball-sized meatballs and bake them in a 375-degree oven for 20-25 minutes, or until they're cooked through.
Serve them with a dollop of cranberry sauce on top for a festive touch. Wondering where to put them on the table if you’ve already got a turkey roasting in the oven? Incorporate these into your pre-dinner snack spread.
Dips are a classic party food, but they're often made with heavy cream cheese or sour cream. This recipe swaps those heavier ingredients for protein-rich Greek yogurt and loads up the dip with plenty of veggies to boost fiber and nutrients.
Simply mix together plain non-fat or 1% Greek yogurt with chopped cucumbers, red peppers, scallions, and a squeeze of fresh lemon juice.
Serve the dip with your favorite sliced vegetables or whole-grain pita chips. The crunchy texture is satisfying with this creamy, slightly tangy dip. It’s incredibly versatile too, so if you’d like to add some herbs or spices, feel free to experiment.
Thanksgiving doesn't have to be a diet-busting holiday or lacking in nutrition. By incorporating some high-protein appetizers into your pre-dinner spread, you can help keep your energy levels high, so you don’t fall asleep before family activities.
Give these three recipes a try and see how delicious healthy holiday eating can be. For inspiration, click here to check out more Thanksgiving recipes. Enjoy your holiday feast!
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Welcome to November, the season of pumpkin spice and everything nice, and of course, gratitude because of the many holidays it encompasses.
It's the time of the year when thankfulness is in the air, and we pause to reflect on our blessings. Practicing gratitude is a mindset that fosters emotional resilience and improves our well-being.
One way to do this is by keeping a gratitude journal. In this blog post, we'll talk about the benefits of having a gratitude journal, how to get started, and eleven journal prompts to inspire fall gratitude this November.
Before we dive into the journal prompts, let's talk about why gratitude journals are significant. Gratitude journals are meant to encourage people to think positively and focus on the good in their lives.
Gratitude journals allow people to reflect on the positives in life, big or small, and take note of the things they might otherwise overlook. Writing about what we’re thankful for can support your self-esteem and outlook on life.
Now that we have established a few of the benefits of gratitude journals, it's time to get started. A good place to start is by choosing the right format. Some people like to keep written journals, while others prefer digital versions.
Whatever medium you choose, make sure it's something you'll stick with and enjoy. Commit to writing daily or weekly, and be consistent. Here are eleven journal prompts to inspire your fall gratitude in November:
What's something you're thankful for that you take for granted? Why do you appreciate it?
What's a compliment you recently received that made you feel grateful?
List five things that bring you joy in fall weather.
Write about someone in your life who has helped you through a difficult time.
What's a unique experience you've had recently that you're thankful for?
Who is someone who has inspired you and why?
Write about something that you accomplished that you're proud of this year.
Write about a time when someone did something kind for you, no matter how small.
What's something positive that happened today?
Write down a favorite quote or mantra that makes you feel grateful and empowered.
What self-care have you done for your health this week?
It's essential to remember that gratitude journals can make a huge difference in our day-to-day lives, especially during times of stress and uncertainty.
The act of writing creates a positive space in your mind for the present moment. It lets you focus on the good things and can help you find happiness in even the toughest times.
While it’s important to process and face difficult moments, it's also important to see the good in your life. It’s often too easy to overlook the good things in life when there are things on our mind or we’re busy. A gratitude journal can help us remember them.
It helps us focus on our many blessings, even in the face of hardships. These journal prompts are meant to inspire fall gratitude and get you thinking about all the great things in your life.
Start your journal today, and make it a regular habit. You may be surprised at all the reasons you have to be grateful. And with the holiday season upon us, what better time than now to focus our attention on gratitude? Happy journaling!
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In a fast-paced world where we are always on the go, stress seems to have become an inevitable part of our daily lives.
Whether it is related to work, personal relationships, or simply the pressure of meeting deadlines or financial goals, stress can take a toll on our mental and physical health.
This is why observing National Stress Awareness Day can be a great opportunity to take a step back, assess our stress levels, and practice self-care and mindfulness.
In this blog post, we will discuss what National Stress Awareness Day is all about, and discover how to manage stress.
National Stress Awareness Day aims to raise awareness about the serious health effects of stress and provide individuals with strategies to manage it effectively.
National Stress Awareness Day is always the first Wednesday of November every year and encourages people to assess their stress levels, identify causes of stress, and develop coping strategies.
The day was first observed in 1992 by the International Stress Management Association (ISMA) to educate individuals and organizations on the importance of stress management.
The first step in managing stress is to identify the sources of stress in your life. Take some time to reflect on what situations, events, or people are causing you stress.
Write down your thoughts and feelings, and try to understand the root causes of your stress. This can help you take proactive steps to manage your stress so you can minimize external factors that negatively impact your mindset.
Mindfulness can be an effective way to manage stress and improve our overall well-being. Mindfulness involves paying attention to the present moment, being fully engaged in your current experience, and letting go of judgments and distractions.
Some simple mindfulness exercises can include deep breathing, progressive muscle relaxation, and guided meditation. These techniques can help promote lower levels of stress.
There may be some meditation classes in your area for free if you’re new to the practice and want to try it with guidance.
Supplements such as l-theanine and ashwagandha can be effective in supporting a positive mood and healthy stress response.
L-Theanine is an amino acid found in green tea that can help promote relaxation and calmness. We recommend trying it daily in the morning.
Ashwagandha is an adaptogen commonly used in traditional medicine that promotes relaxation. Try taking one daily and track your stress levels in a journal for a month.
Make sure to consult with your healthcare provider to see if these supplements are right for you before trying anything new.
Taking care of your physical and mental health can be an effective way to manage stress in the long run.
Some simple self-care practices can include getting enough sleep, staying physically active, eating a healthy diet, learning about vitamins for stress, and spending time with loved ones.
Prioritize your well-being and make time for activities that you enjoy — it’s important to slow down and live a little.
On National Stress Awareness Day, we encourage you to take some time to assess your stress levels, identify their sources, and practice mindfulness and self-care strategies.
By being mindful of your stress and developing healthy coping mechanisms, you can improve your overall well-being and lead a more fulfilling life.
Remember that wellness is a journey, and small steps can go a long way in reducing stress and promoting a positive mindset.
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Flu season can be a stressful time for everyone, especially in our post-pandemic world, but we have some ways to minimize your chances of getting sick.
Influenza, commonly known as the flu, is a contagious respiratory illness caused by the influenza virus that typically occurs during the fall and winter months. It’s essential to take preventive measures to keep you and your family healthy this flu season, and preparing your home is one of the ways you can keep the virus from spreading.
In this blog post, we’ll be sharing some no-brainers to prepare your home for the flu season. We’ll look at how changing air filters, tossing expired meds, loading up on sick day essentials, disinfecting your home, and prioritizing health with a healthy diet and supplements can support your immune system to fight off the flu virus.
If you have a HEPA air purifier, check the filters! Air filters trap dust, pollen, and other harmful particles in the air. When it gets dirty, it can’t do its job properly, and those particles start circulating in the air in your home.
This could irritate your nose and eyes, trigger allergies, respiratory problems, and more. Changing your air filters regularly could improve air quality in your home and reduce exposure to harmful particles that could weaken your immune system.It’s essential to clear out your medicine cabinet of any expired or unused medications you might have. Keeping these medications around could increase the risk of accidentally taking the wrong medication or dosage.
These expired or unused meds could also be a breeding ground for bacteria, which could further spread infections. By tossing these meds, you could reduce the risk of contamination, injury, and illness.
Having flu remedies on hand before the flu season starts could make all the difference if you or someone in your family does get sick.
Stock up on items such as cough and cold medicine, tissues, and clear soup broth. Remember to add essentials such as rehydration solutions, fever reducers, and a thermometer in case of a fever.
It’s important to disinfect frequently touched surfaces in your home to stop the spread of the flu virus. The flu virus spreads when droplets come into contact with your hand and mouth.
Disinfect surfaces such as doorknobs, light switches, television remotes, computer keyboards, and mobile phones.
One of the most effective ways to prevent the flu is to get vaccinated. The flu vaccine is recommended for everyone six months and older and can significantly reduce the risk of getting sick. It's best to get vaccinated before the flu season starts, so you'll have time to build immunity.
Moreover, getting vaccinated protects not only yourself, but also the people around you, especially those who are at high risk for complications, such as pregnant women, people with chronic illnesses, and the elderly.
The flu season is a reminder to prioritize our health, but keeping our immune system strong year-round is important. You can strengthen your immune system by taking care of your physical and mental health.
This includes eating a balanced diet, getting enough sleep, exercising regularly, practicing good hygiene, and managing stress. Also, consider taking supplements such as vitamin C, zinc, and probiotics, which may help support your immune system.
It's essential to prepare your home and prioritize your health during flu season. By changing air filters, tossing expired meds, loading up on sick day essentials, disinfecting your home, and prioritizing a healthy diet and supplements that support a healthy immune system, you could reduce the risk of spreading and catching the flu virus.
Remember, being proactive with your health is better than being reactive when the flu season hits, so start preparing your home today!
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The bones and joints in our body play critical roles in our lives, whether we are moving around, working at a desk, or enjoying leisure activities. Like any other part of our body, our bones and joints need proper care, attention, and maintenance so we can live our best lives at all stages.
That is why every year, Bone & Joint Action Week is celebrated in the United States to raise awareness about the importance of bone and joint health.
The week's main purpose is to educate and encourage people to take better care of their bones and joints through preventive measures, early diagnosis, and treatment of conditions and diseases.
In this article, we will delve into what Bone & Joint Action Week is all about and share some tips on how you can take care of your bones and joints to enjoy a healthy life.
Bone & Joint Action Week is an annual health observance that is held from October 12th to 20th.
It was started in 2001 by the United States Bone and Joint Initiative (USBJI) to raise awareness of the growing burden of musculoskeletal (bone and joint) disorders in the population and the importance of prevention, education, and early treatment.
The event encourages people of all ages, especially young people, to adopt healthy habits that promote bone and joint health, such as regular exercise, good posture, vitamins, and avoiding smoking and excessive alcohol intake.
Taking care of your bones and joints can help you maintain a healthy lifestyle and prevent the onset of several bone and joint-related diseases. Here are a few tips you should incorporate into your daily routine:
Engage in activities that can improve bone strength and joint flexibility, such as weight-bearing exercises, resistance training, walking, and cycling. All types of exercise is good exercise, but strength-training/anaerobic exercises help especially with building support around your joints and bones. However, make sure to use proper form when you’re working out and hire a trainer to help so that you don’t hurt rather than help your joints.
Three vitamins and minerals come to mind when thinking about bone and joint health: D, K, and calcium. Strong bones are supportive of joint function, so taking care of both is important.
Vitamin D is essential for building and maintaining strong bones. It helps your body absorb calcium, which is necessary for bone health.
Calcium is the building block of bones. Your body needs calcium to maintain healthy bones and teeth, and to lessen the likelihood of bone diseases and conditions later on in life.
Vitamin K plays a crucial role in bone health. It helps your body produce osteocalcin, a protein that strengthens bones.
To make sure you’re getting enough of these nutrients, check with your doctor about taking supplements.
Bone & Joint Action Week is an excellent opportunity for us to learn more about the importance of bone and joint health and ways to prevent and treat joint disorders.
By incorporating some of the tips and practices shared in this article, you can make a positive impact on the health of your bones and joints, leading to a healthier and happier you.
Remember, taking care of your bones and joints is a lifelong process that requires consistency and commitment, but it’s so worth it for Future You!
]]>Every fall and winter, family and friends all over the US come together to celebrate and create lasting memories. Food, fun, laughter, and warmth all describe a perfect holiday season.
For some crowds, fun means something, well…a little more active! In fact, many families and friends have made games like pick-up basketball and flag football an annual tradition during the colder months.
If this is you or you’re looking for a fun, easy group activity to start your own annual tradition with, look no further! We have something a little unique this year to share with you: Pickleball. And no, it doesn’t involve a pickle-eating competition.
Pickleball is a relatively new sport that originated in the United States in the 1960s. It was invented by three dads who wanted to create a fun activity that their kids could play in their backyard.
The game quickly caught on and has since become one of the fastest-growing amateur athletic sports. Pickleball is played on a court that is about a third of the size of a tennis court and uses a paddle and a plastic ball with holes.
The object of the game is to hit the ball over the net and into your opponent's court without them being able to return it.
So, why should you be playing pickleball? For starters, it's a great way to stay active and healthy, especially during the holiday season when we tend to be more sedentary.
Pickleball provides a full-body workout that improves your cardiovascular health, builds strength and endurance, and enhances your agility and balance.
Plus, it's a low-impact sport that is gentle on your joints, making it an ideal activity for people of all ages and fitness levels.
The game is played on a court that is similar to a tennis court. The court is 20 feet wide and 44 feet long, with a 36-inch-high net dividing it into two sides. The game can be played in singles or doubles format.
The objective of the game is to hit the ball over the net and into the opponent's court while following specific rules. Among these rules is the double bounce rule, which means that a player must allow the ball to bounce once before returning it to the opponent.
To be a great pickleball player, you need to master techniques such as the serve, forehand shot, backhand shot, and dink shot.
Pickleball can be played as singles or doubles, and the rules are similar to those of tennis and ping pong. The game starts with a serve, and the players take turns hitting the ball until one side misses. The first team to reach 11 points (with a two-point lead) wins the game.
Pickleball is kicking things up a notch and refreshing the holiday family tradition of group activities for 2023!
It’s an enjoyable and healthy way to bond with your friends and family while getting some exercise and fresh air after cutting the pumpkin pie and sharing some warm cider.
Whether you're a seasoned athlete or a beginner, pickleball is easy to learn and offers endless opportunities for fun and socializing. So, dust off your sneakers, grab a paddle, and head to the nearest court for a game of pickleball! You won't regret it.
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Fall is one of the most beautiful times of year to appreciate and enjoy Mother Nature.
In certain areas of the country, the hues of red, yellow, and orange paint the trees, the crisp air invites a sense of nostalgia, and pumpkins and lanterns are on everyone's front porch.
If you're looking for a fun, healthy way to get out and enjoy everything fall weather has to offer, you don’t have to look far. The beauty of nature walks in the fall is that they are not only aesthetically pleasing but also beneficial to your health.
Whether you're trying to stay in shape, boost your immune system, clear your mind, or bond with friends and family, there are countless good reasons for you to take a fall nature walk.
In this post, we'll give you some compelling reasons for going on a hike this fall and some important safety tips to ensure that your outdoor excursion is both enjoyable and safe.
Going for a walk, especially outside, is great for your physical and mental well-being. In the fall, it's even more beneficial as you soak up all the vitamins of sunlight, which are vital for our immune function, hormone balance, and bone health while not enduring higher heat levels.
Moreover, the fall can be calming and serene, providing you with the perfect opportunity to unwind, relax, and let go of your stress. Getting exercise, enjoying the sights, smells, and sounds of nature, and getting vitamin D can vastly improve your mood and outlook. The aesthetic pleasure that autumn nature walks offer is one of the most convincing reasons to go on one.
Nature walks, particularly hiking, are an excellent cardiovascular workout for people of all ages and abilities. It helps burn calories, reduces your risk for heart disease, strengthens your body, and enhances your flexibility.
With the cooler weather and manageable pathways, fall hiking is particularly enjoyable and achievable. You can choose a route that suits your level of fitness, be it a moderate hills hike, an easy trail, or a longer challenging trek.
Taking fall nature walks with your loved ones is one of the most wholesome experiences you can have. It's an excellent opportunity to bond with your family, relax with your friends, or have some quality alone time with your partner. You can take advantage of the ambiance to catch up on conversations and build lasting memories.
While the outdoors are a joy to be in, you have to be aware of risks and your surroundings in order to maximize the enjoyment and the present moment.
Make sure you choose a trail that suits your fitness level and prepare for the hike by checking the weather forecast and carrying appropriate gear, maps, and GPS devices.
Also, dress smart. Dressing in layers is crucial in order to adjust to the changing weather and avoid overexertion. It's also essential to wear the right shoes to provide you with comfort and stability to minimize the risk of injury.
Carry water and snacks to energize yourself and stay hydrated. This is especially important on the rare occasion that a walk takes longer than expected or you get lost.
Also, accidents do happen, and being outdoors increases your risk of running into people or animals that may cause conflict to arise, especially if you’re off the beaten path, camping, or hiking a wilderness trail.
Rather than be fearful, be prepared. Always take note of your surroundings, go with a friend, and listen to any red flags. You may want to bring a canister of mace, available at your local sporting goods store.
Fall nature walks offer many benefits; for your mental and physical well-being, are good exercise, offer bonding opportunities, and you get to take in the beautiful scenic sights of nature. However, taking care of your safety is of utmost importance for a pleasant and memorable experience.
Make sure you are dressed appropriately, carry water and snacks, and choose the right trail for your fitness level. By being safe and cautious, you can continue to enjoy nature walks in the fall for years to come. So, grab a friend, put on your hiking shoes, and enjoy the beauty of autumn.
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Fall is officially in full swing! With the change of seasons also comes the dreaded cold and flu season. Do you have your immunity protection plan in place? That’s a fancy way of asking, have you thought about how to support your immune system?
A strong immune system can help protect you from viruses, bacteria, and other harmful pathogens. In this blog post, we will discuss immune support essentials that you should incorporate into your diet and routine this fall season.
This powerful vitamin supports your immune system by stimulating the production and function of white blood cells. Vitamin C ensures that your white blood cells function efficiently, and your body can mount a rapid and effective response to infections.
With just one medium-sized orange, you can get more than 70% of your daily recommended amount of vitamin C. Other sources of vitamin C include bell peppers, strawberries, and broccoli. Adding a glass of orange juice or a few slices of lemon to your water can also give you a refreshing vitamin C boost.
Fall means less sun exposure, which can lead to vitamin D deficiency. Vitamin D is essential for protecting our innate and adaptive immune responses.
Getting enough sunlight, increasing your intake of fortified foods such as milk, cereal, taking supplements, and eating vitamin D-rich foods like fatty fish, egg yolks, and mushrooms can all help increase vitamin D levels and support your immune system.
This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function.
Zinc deficiency can lead to an increased risk of infections. This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function and is important for wound healing.
Zinc helps the immune system to fight viruses and bacteria, reduces inflammation, and supports the growth of new cells.
About 70% of our immune system resides in our gut. Probiotics, or good bacteria, help to keep our gut healthy and, in turn, strengthen our overall immunity.
You can find probiotics in fermented foods like kefir, yogurt, sauerkraut, and kimchi. Look for the term "live and active cultures" on food labels. There are also many supplement options available to ensure your taking care of your gut.
While not a vitamin or mineral, sleep is essential for your immune system function. Adequate rest helps our body to replenish and produce vital immune cells.
Getting enough sleep can improve your body's immune function and reduce the risk of sickness. Experts recommend getting at least 7-9 hours of restful sleep each night for optimal health. If you have trouble winding down at night or struggle to stay asleep, consider taking supplements for sleep support.
This fall, make sure that you take care of your immune system by incorporating a variety of immune system essentials into your diet and routine.
Vitamin C, D, and zinc are crucial for a strong immune system. Probiotics and sleep are non-dietary ways to strengthen your immunity. Make sure to speak with your healthcare provider before starting any supplements.
Getting the flu shot and practicing proper hygiene are also great ways to support your body’s immunity to illness and infection.
Most importantly, stay healthy, rest, and enjoy the beautiful, crisp fall season!
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September is Self-Improvement Month, but let's be honest, every day is an opportunity to better ourselves.
While self-improvement covers a broad range of categories, one of the most important is taking care of our health. Habits focused on our physical and mental wellness can have a significant impact on our well-being, energy levels, and overall quality of life. But where do we start?
Consistency is key. Healthy habits require your follow-through and sticking to a routine. Try to do your healthy habit at the same time every day, or on the same days of the week.
Try some of these ideas if you’re drawing a blank when it comes to what habits to try and create for a healthier, happier you.
September may be self-improvement month, but let's commit to making self-improvement a lifelong habit. By creating healthy habits, we are showing ourselves that we are worthy of care and respect.
Taking care of your health and well-being can help you be present in the moment and remind yourself that in order to take care of others, we first must take care of our own needs. We can fall in love with ourselves and live our happiest, healthiest lives.
]]>Adaptogens have been around for a long time, but they've been creating a lot of buzz in the world of health and wellness—and for good reason.
Adaptogens are a type of natural plant-based compounds found in certain herbs and roots. These plant-based compounds are believed to support the body in facing certain physical and mental demands.
Examples of herbs that contain adaptogen compounds include rhodiola rosea (golden root), ginseng (Asian or American), holy basil (tulsi), maca root, reishi mushroom extract, chaga mushroom extract, cordyceps, and ashwagandha.
Ashwagandha is one of the more well-known adaptogens, but let’s look at the history of adaptogens and where to find them first.
Adaptogens are a family of nontoxic herbal plants that have been popping up as powders, beverages, and supplements everywhere.
You can also find them in smoothie bars and in consumable fitness products to support positive health benefits.
While adaptogens have had a monumental uptick in popularity and may seem like a recent addition to the wellness world, they actually have been around for thousands of years.
This family of herbs and roots has long been used in traditional Ayurvedic herbal remedies and traditional Chinese medicine for over a thousand years, but the term “adaptogens” is recent; it was coined by scientists in the 1940s.
Adaptogens have since been studied for their possible health benefits— ashwagandha being one of the most popular. Let’s take a look at what it’s being studied for.
Ashwagandha is an ancient Ayurvedic herb that has been used for centuries in India as a health tonic that was believed to have many benefits. It was historically used for a variety of purposes, from calming the body and mind to helping improve cognitive function.*
The history of Ashwagandha is dated back to the period of 6th century BC in India. It is known by many names such as “Indian Ginseng”, “Winter Cherry”, and Amukkara in Indian medicine systems such as Ayurveda.
A health benefit of Ashwagandha could include helping you to feel calmer during times of stress by promoting healthy levels of cortisol, which is the hormone responsible for creating a “fight or flight” response in reaction to environmental stressors.*
This is why this herb may promote a calming effect on the nervous system and is believed to be beneficial for people who often feel overwhelmed.*
Ashwagandha can also support restful sleep at night, allowing your body the opportunity to recharge for the following day. Adding ashwagandha to your daily routine is a great way to support both a less reactive stress response and restorative rest.*
There are multiple types of Ashwagandha extracts, including Sensoril and KSM-66 Ashwagandha®.
While the Sensoril form is taken from the leaves and roots, KSM-66 Ashwagandha is extracted solely from the roots, where many of the plant’s benefits are believed to come from. KSM-66 Ashwagandha® has the most rigorous set of clinical trials out of the extracts taken from this plant.
Ashwagandha and KSM-66 Ashwagandha® can be beneficial adaptogen supplements that are a valuable addition to your healthcare routine. By taking ashwagandha, you may be able to promote better sleep quality and a more even-keel stress response.*
The best time to take ashwagandha depends on the reason for taking it. While taking ashwagandha is fine any time of day, generally, it is recommended to take ashwagandha in the morning or early afternoon. This allows you to experience its potential benefits throughout the day.
It can lead to mild digestive discomfort if not taken with food, so if you’re sensitive to stomach issues, keep that in mind. If taking it in the morning, take it with your other daily supplements at breakfast.
However, if you’re using ashwagandha to promote better sleep quality, then it may be more beneficial to take it closer to bedtime.
Ashwagandha should always be taken under the supervision of a qualified healthcare practitioner as there are potential side effects and interactions with other medications.
Consult with your healthcare provider before taking ashwagandha if you’re pregnant, breastfeeding, or taking any prescription medications. They can help you determine the right dosage for your unique needs, as well as let you know of any potential side effects or interactions you should be aware of.
Calling all night owls: this one’s for you. Do you often find yourself staying up late at night and regretting it the next day? It’s a common problem that many people face.
People are now calling it “revenge bedtime procrastination”. It’s a phenomenon that’s becoming popular to talk about in mainstream culture. It’s when you stay up later than you should just so that you can have some alone time after spending your entire day catering to other people’s needs, being stuck at work for too long, or experiencing burnout.
In other words, it’s your way of reclaiming your “Me Time” at night when there are generally fewer expectations of people to be productive. Unfortunately, it comes at the expense of messing with your Circadian rhythm and your daytime hours when you don’t get the quality rest you need the night before.
In this blog post, we’re going to explore what revenge bedtime procrastination is, why it happens, and some tips to combat it.
Some people have suggested that it’s due to the fear of missing out (FOMO). Others argue that social media has made us more easily distracted and less disciplined when it comes to our sleep schedules.
However, for many, it’s just a way of feeling in control of their lives. Staying up late, even if it means sacrificing sleep, helps us feel like we’re back in the driver’s seat.
We get it—even if you’re tired by the end of your day, reading until the wee hours of the morning or bingeing that show you’ve been meaning to catch up on can feel pleasurable and hard to resist.
So, how can we combat revenge bedtime procrastination? Getting the right routine in place to support your best night’s sleep and starting healthier habits during the day as well can help you look forward to bedtime. Here are some suggestions.
Try to schedule “me time” earlier in the day rather than saving it for later in the day. If you have a few moments of free time during the workday or lunchtime, why not take a short break to do something you enjoy?
We know some jobs are high-stress and allow for little room to breathe, but look at your schedule and find time to block off where it’s expected that people can’t contact you about work or daily responsibilities.
Go for a walk to get some exercise, maybe work on a puzzle, enjoy a special treat from a local cafe at lunch, or turn off all your devices so you can just sit and relax undisturbed by texts.
Establish a consistent sleep schedule that works for you and stick to it, even on weekends. This means going to bed and waking up at roughly the same time every day, even when you don’t have to work.
This helps regulate your circadian rhythm and trains your body to associate sleep with a particular time of day so that you get better quality rest. Set alarms in your phone to remind you to wind down or slip into bed.
There are many OTC drugs at your local pharmacy that can induce drowsiness. However, if you’re looking for a sleep support alternative to OTC sleep meds, try melatonin.
Melatonin is a naturally occurring hormone in our bodies. It’s released in the evening to tell our Circadian rhythm to “cue sleep mode”. Often, due to screens, stressors, and a busy schedule, our bodies won’t produce enough melatonin and therefore we become unaligned with our natural rhythm.
A melatonin supplement 30 minutes before bedtime can ease your body into rest and encourage you to go to bed at a reasonable hour.
Instead of scrolling through your phone or binge-watching Netflix, try doing something that’s a little more engaging, such as reading a book or taking up a new hobby like doodling or crocheting.
Screen time is proven to keep our minds running on all cylinders because of blue light. Consuming reels or watching a show right up until it’s time to sleep can interfere with your ability to wind down, or even want to wind down.
Revenge bedtime procrastination is a way for many of us to feel in control of our lives. While a term with the word “revenge” in it can seem very negative, it’s really just a sign that your work-life balance is off.
However, it’s important to be mindful of our sleep schedules and overall health. We can break the cycle of revenge bedtime procrastination and get the rest we need by setting boundaries with ourselves and finding healthier ways to unwind. Remember, it’s okay to put ourselves first during the day.
]]>How’s your heart doing?
Heart health is a critical aspect of overall well-being, but unfortunately, many diseases and conditions can have a negative effect on the heart, such as high cholesterol, hypertension, diabetes, or coronary artery disease.
Heart issues can lead to an array of complications and long-term health concerns, including stroke, dementia, and diabetes.
However, there are some easy ways that you can take to support your heart health and live your best life without changing your entire lifestyle.
Come on—we all do it. How many hours are you wracking up on your phone each day?
We love videos of cats doing cute things as much as the next person, but a sedentary lifestyle that's common with extended periods of sitting and scrolling on social media can lead to poor heart health.
And even if you're checking your phone for five minutes here and there, take that time aside and put it towards moving your body.
Regular physical activity supports good cardiovascular health, so rather than spending 20 minutes on your phone or laptop, take a walk around the block or do some stretches in your living room. The cat videos will be there when you get back.
High-sodium diets are linked to an increase in blood pressure, which puts additional strain on the heart. And unfortunately, the American diet is on average high in sodium.
Make an effort to reduce your salt intake by avoiding processed foods and adding sauces and seasonings. Try not to put salt on the dinner table before eating so you aren't tempted to add more.
Reducing the takeout and going out to eat can help too, as dishes at restaurants are largely unregulated in terms of ingredients and you can't be sure how much is in your order. Food prepping for the week can make it less tempting to go out.
If you like to cook, discover new spices and flavors that you can add to a dish while cutting back the sodium.
Where you would normally add a bunch of salt to a recipe, cut down the amount you use. Instead, use fresh herbs and spices like garlic and turmeric to add flavor to your dishes.
Ditching animal-based proteins (like beef, pork, and eggs) for plant-based alternatives like beans, legumes, or tofu can help improve heart health too. That's because plant-based foods are lower in saturated fat and cholesterol than animal proteins.
Saturated fat and cholesterol are bad for heart health, as they can increase your LDL cholesterol levels and clog up your arteries.
Swapping in plant-based proteins once a day is an easy way to support your heart health. Try adding chickpeas to a salad instead of chicken, or using plant-based crumbles instead of beef on Taco Night.
And again, just like with fruits and veggies, it doesn't have to be an all-or-nothing thing—start by swapping out one meal item a day for something plant-based and go from there. There are so many options now!
If you're an absolute carnivore and the switch feels too hard, try starting out with cutting red meat and swapping it for fish or chicken a couple of times a week, which are meat options lower in cholesterol and saturated fat.
If you're struggling with ideas of what to make for dinner, try looking up some recipes online that focus on using mainly plant ingredients. We have some recipes here in our blog.
Even if you are eating a balanced diet, taking additional supplements is a good idea to consider with your medical professional. It's quick, easy to do, and relatively cost-effective.
There are several supplements that can support heart health in the long run:
Your heart health is important and there are many steps you can take to support it that don't feel like an overhaul of your entire lifestyle.
No matter what changes you make—big or small—think of it as an investment in yourself. It's never too late to start taking care of yourself.
Aim for a balanced diet, more movement and less tech, getting plenty of fruits & veggies, switching to plant-based meals once in a while, and talking to your doctor about supplements.
Remember, small changes add up over time and your heart will thank you for taking the necessary steps to protect it.
]]>Have you ever found yourself in a high-pressure situation, whether it be a job interview or a nerve-wracking presentation, and felt like you might freeze up on the spot?
We’ve all been there! If you're someone who struggles to keep their cool in these kinds of situations, don't worry - you're not alone.
Pressure can be hard to deal with, but learning how to keep your cool in these situations is an important life skill. Here are 5 practical hacks that will help you stay calm and collected in any "pressure cooker" situation.
Everyone always says this, and yeah, it can be annoying when you're already stressed and anxious, but why do we encourage deep breathing?
When we're feeling anxious, our breathing tends to become shallow and rapid, which only makes the situation worse.
Deep, intentional breathing works to activate the parasympathetic nervous system, calming the body and allowing you to relax.
Taking slow, deep breaths also helps to lower your heart rate and give you a moment of clarity when everything else feels like it's spinning out of control.
If you're a beginner to intentional breathwork like deep breathing, use an app that helps you count your breaths or try a breathing exercise like the box breath, a.k.a. the 4x4 method. Learn how to easily master this technique here.
Hitting pause in an intense moment and controlling your breath for even a few minutes can promote a sense of calm in the moment of experiencing high stress and help your body physically relax.
An anchor point can be anything from a physical object to a phrase that has a special meaning for you. It could be a rock from your last family beach trip or a small fidget toy.
The idea is to bring your attention back to this anchor whenever things start getting overwhelming or you feel like you're going to lose focus.
If you don't have an object with you to hold, it could be something as simple as touching your thumb and index finger together or repeating a mantra in your head (whatever works best for you!).
This will help ground yourself so that instead of being caught up in the whirl of any high-stress situation.
Visualization work and manifestation aren’t magic; it’s science! Imagining a future situation where the outcome is positive can help the mind to unwind and manifest said outcome.
This is because your brain actually doesn’t know the difference between reality and imagining a situation is happening when it reacts with emotion.
For example, if you think of a highly stressful or embarrassing moment in your life, you start to feel anxious or upset. Luckily, this physical and emotional response can happen in positive situations as well!
Before heading into any situation that makes you feel anxious, take a few moments to visualize yourself succeeding in the task at hand.
Imagine yourself confidently and successfully completing the task. How do you feel when you succeed? If you can bring up feelings of confidence and composure, you can carry it into whatever situation you are facing. This in turn will actually help you to succeed.
Short for S-adenosylmethionine, SAM-e is a naturally occurring molecule that promotes the production of feel-good neurotransmitters like serotonin and dopamine.
Studies have shown that taking SAM-e supplements can support a more even mood, which is helpful in times of stress.
If you're someone who tends to get easily agitated or anxious in high-pressure situations, SAM-e might be worth trying.
L-Theanine is an amino acid found in green tea and other natural sources. Studies have shown that it can support lower levels of cortisol production, which is your stress hormone (Fight or flight, anyone?).
Lower levels of cortisol make it easier for your mind and body to unwind and stay calm.
L-Theanine can be taken as a daily supplement to help promote a sense of ease so you can keep your cool the next time you're feeling pressure to perform.
High-pressure situations can be tough to manage and get through with grace, but there are strategies you can use to keep your cool.
Taking a few moments to regulate your breathing, holding an anchor point, and having a mantra to work with can all be helpful strategies. For further daily mood support, you might want to also add supplements to your routine.
With these tactics in your toolkit, you'll be better prepared to navigate pressure situations without losing control — remember to listen to your body and determine what works best for you.
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