What Vitamins You Should Take

We all have a morning ritual we go through to get us on with our day. A good healthy breakfast, maybe some meditation or some yoga and a hot cup of coffee are high on the list. But a lot of forget about dietary supplements and vitamins that can complement a healthy breakfast.

Vitamin D

Vitamin D helps the body in many ways, among them is increasing the ability to retain calcium, which is good for bone health. The body naturally produces Vitamin D when it is exposed to sunlight, which is why some call it the sunshine supplement. But Vitamin D is a pro-hormone and not actually a vitamin, so the name sunshine supplement is a bit misleading. Whatever you want to call it, vitamin D is important to the human body because it helps with the absorption of calcium for healthy bones, reduces the risk of diabetes, and is though to help the body fight off influenza. Seafood and fish is good source of vitamin D.

Zinc

Zinc is an important part of any supplementary diet because of its importance to the immune system. It it recommended that men get at least 11 milligrams of zinc and 9 for women. Among the man benefits of taking zinc are the activation of T-cells which is essential for the immune system, shortening of the duration of a common cold (which is why they put zinc in throat lozenges), the treatment of diarrhea, decreased risk of age-related chronic disease, and the decrease in risk of age-related macular degeneration. The best foods to get zinc are beans, animal protein, nuts, fish and wild rice. As is the case with any vitamin or supplement, taking too much can lead to nausea, vomiting, headaches or all three of the above unpleasant symptoms.

Niacin

Known also as vitamin B3, niacin is an important nutrient that just about every part of the body needs to function properly. Taken as a supplement, niacin may help lower cholesterol, help manage arthritis and boost brain function among other things. Like all B vitamins, niacin helps convert food into energy by aiding enzymes, specifically NAD and NADP, two coenzymes involved in cellular metabolism. Niacin is a B vitamin that acts as an antioxidant and helps in cell signaling and DNA repair, so people people with a deficiency in niacin may suffer from headaches, fatigue, diarrhea, dementia, depression and skin problems. It can also help in the lowering of LDL cholesterol, the increase of HDL or 'good' cholesterol, and the increase Triglycerides, all of which can help to lower cholesterol. It can also help in brain function, arthritis treatment and diabetes prevention. Fish peanuts and beans are good sources of niacin.

Magnesium

Magnesium is a mineral, and it is essential to the proper function of hundreds of enzymes that are important to the human body, especially digestive functions. Magnesium plays a vital role in the metabolism of carbohydrate and glucose, so magnesium levels status can impact the risk of diabetes, and studies show an association of higher magnesium intake with a lower risk of diabetes. In addition, elevated levels of magnesium have been know to help with calcium metabolism, which is important to bone health, and heart health and the reduction of calcification in the arteries. Foods rich in magnesium include nuts, beans, bananas and brown rice.

Fiber

While fiber might not sound like a vitamin or supplement in the tradition sense, it is important to have lots of it, which is why is it on this list. Dietary fiber is a non-digestible carbohydrate found in foods, and is split into two types, soluble (dissolves in water) and non-soluble. Not all fiber is useful in digestion, and technically fiber refers to a diverse group of carbohydrates that humans cannot digest. In digestion, lots of different types of bacteria called 'gut flora' live in the 'gut', and are beneficial to digestion and overall health. Just like any other organism, bacteria need to eat to get energy to survive and function. This is the most important reason that (some) dietary fibers are important for health. They feed the "good" bacteria in the intestine. In layman's terms, you need fiber to avoid constipation, so make sure you get plenty of it in foods like broccoli, brussels sprouts, beets and carrots.

Amino Acids

Of the nine essential amino acids, three are called the branched-chain amino acids (BCAAs): leucine, isoleucine and valine, where “branched-chain” refers to the chemical structure of BCAAs found in protein-rich foods such as eggs, meat and dairy products. As a dietary supplement sold primarily in powder form. Amino acids are helpful in the growth of muscle mass, the decrease in muscle soreness, reduction in exercise fatigue, and helpful in liver health and function. Good sources of amino acids are eggs, whey protein powder, soy protein powder, salmon, chicken and beef.

Always consult a doctor of dietician before taking new dietary supplements

 

How to Recharge Your Life & Health by Napping

Do you struggle with fatigue in the afternoon? Have you tried to find a solution but coffee just doesn’t seem to be up to the task? How about taking a nap?

While napping has garnered a bad reputation in our fast-paced society, new research into the science of sleep has revealed that not only may naps be necessary to combat fatigue, the desire to nap is perfectly natural.

In response to the discovery of the many benefits of napping, major employers have incorporated napping rooms into the workplace and encourage their employees to make use of them.

Napping sounds like an easy solution, however, if you’ve ever indulged and woken up in a stupor you’re not alone. To truly benefit from a nap you need to plan ahead and follow a few guidelines.

How To Nap For The Best Results

Not all naps are created equal. If you’ve ever woken up from a nap feeling worse than when you first lay down, you’re doing it wrong!

There are certain rule you need to follow in order to maximize the effectiveness of your nap and ensure you get the greatest benefit and avoid the unpleasant aftereffects caused by sleep inertia.

The best naps are short naps. Science and experience have proven that how long you nap is one of the -- if not the -- most important factor you need to get right in order to master napping.

When planning your naps, there are two lengths you can consider, each of which has unique benefits [1]. However, these are rough estimates based on the average times it takes us to cycle through different stages of sleep.

Each stage of sleep has different benefits, so longer naps that include deeper sleep will have additional benefits

30 Minutes: Increase alertness & concentration, Improve mood, Fine-tune motor skills

Short naps of 30 minutes or so are widely believed to be the most beneficial. During this brief period of rest you’re really only entering the first two stages of sleep (light sleep), which makes it much easier to wake up and return to your day.

But since naps of this duration can easily be scheduled into your workday, it usually something most of us can pull off without too much trouble. Even if you are only resting, it has its benefits. It also is unlikely to interfere with your ability to fall asleep come bedtime.

60 Minutes: Enhance creativity, Improve sensory processing

A 60-minute nap will keep you in the lighter stages of sleep, but you run the risk of drifting into a deeper stage which can leave you feeling disoriented upon waking. However, if timed correctly this longer nap will reap you additional benefits.

This is good news, since naps of this duration can easily be scheduled into your workday. It also is less likely to interfere with your ability to fall asleep come bedtime.

 

 

 

 

How Diabetes Saved My Life

My name is Laura, and I was a bread junkie. I loved any kind of bread. I also loved potatoes. And sodas. Basically, I used to eat pretty much what everyone eats: far too much fat, sugar and starchy foods. But when I was diagnosed with diabetes, all of that had to go. My doctor told me I’d have to drop 70 pounds to get healthy.

It was difficult news to hear, and I was overwhelmed at first. Since I struggle exercising due to excess weight and my autoimmune disease stressing my connective tissue, my weight loss would have to rely a lot on diet changes. You might wonder, “How can I possibly lose weight if I have trouble exercising?” Well, making healthier changes in my diet has helped me to get to a point where I could exercise. I’ve lost 55 pounds already, and I feel healthier and more energetic than I have in years.

How I Did It

The first step in my weight loss journey was learning about healthy foods and what I needed to eat to help my body heal. Since I’ve taught graduate research for years, it was a natural progression for me to add diabetes to my list of topics to find out more about.

A lot of my get-healthier journey, of course, ended up being trial and error, but it’s these three rules that helped me lose weight -- and can help you too, whether you’re diabetic or not: 

1.    Make healthy food lists

Making lists of what I should and should not eat was a difficult and slow process at first. But once I had it down, I could mix and match healthy foods for delicious meals that made me feel great afterward. 

2.    Read labels

I became meticulous about reading labels at the grocery store. I start with serving size to make sure I know how the nutritional info relates proportionally to the food. As a diabetic, I pay special attention to sugars and carbs, but I also watch out for high amounts of fat, cholesterol and sodium. Anything with a daily value below 5% I consider low while anything above 20% is high.

3.    Love complex carbs

I tested my blood sugar after every meal for over a year; if my blood sugar spiked, I didn’t eat that food again. I cut out simple starches, such as pasta and potatoes, and I only stuck with carbohydrate-dense, whole-grain foods.  

My Reward

By paying attention to what I was eating, my body adapted and my blood sugar dropped slowly and steadily over time. My new diet gave me the balance and energy I needed to lessen my troubles with exercise, allowing me to be more active than ever before. With my new changes in both diet and exercise, I’ve lost 55 pounds -- I only have 15 left to go! I've lost weight very slowly and hit plateaus along the way. My doc says that's good because it gives the body time to adjust to the gradual weight loss. I've been at a plateau for about four months, and now it's easier to get back to a weight loss of about 3 pounds per month. Sure, it's slow, but I was a yo-yo dieter for most of my adult life, and this gradual weight loss is working!

My blood sugar became easier to control thanks to the weight loss, and my levels are now in a healthy zone. I am taking medication but haven’t needed to go on insulin -- my doctor says that when I lose the last 15 pounds, I probably won’t need to take any drugs at all to manage my diabetes! Also, my joint issues aren’t progressing as much as they were, because I’m not carrying around all of that extra weight.

In general, I feel a lot better, and I have a ton more energy. And, strangely enough, I can thank my diagnosis for that: Finding out I had diabetes turned out to be not just a wakeup call, but also the motivation I needed to learn to live my best life ever!

Home Excercise Can Help You Mentally and Physically

Live in a city or prefer to stay inside? You can always bring the outside in by staring out the window, or you can put away your phone and actually go outside! Studies show that fresh air, new surroundings and an elevated heart rate can not only help get you digestive juices flowing, but can also change you mental state in a positive way. Indeed, nothing will motivate you to get and stretch your leg than seeing other doing it. This is why people love going to the gym, so they can feed off the exercise energy of others.

But, if you live in the city or some other place where getting outside isn't as easy or suitable to your lifestyle, you can always get the outside experience inside with a home exercise program.

Do you meditate?

Finding your inner peace can also help in other ways. Did you know yoga can help with digestive issues? Your digestive health is affected to a large extent by the food that you eat and the lifestyle you maintain. Yogic philosophy believes that for good health, digestion is very important and is essential to a happy healthy life.

Many people have found that by doing yoga several time a week can help alleviate digestive issues and lead to a healthier digestive system. Others swear by the preventative value of yoga and have been able to largely avoid gastrointestinal issue through prevention. Yoga not only helps stretch and tone the muscles of the abdomen, it can also stimulate the endocrine glands and other digestive fluids to make them work more quickly and efficiently. Yoga helps the entire digestive become the well-oiled machine you want it to be. You cannot place a price on digestive health, so why not try it?

Yoga and meditation also helps increase awareness of the body and its ailments. Though modern medicine can provide intermediate relief, yoga for digestive system means a lifetime of healthy digestion. It helps you alter your lifestyle with ease, reduce stress and other environmental factors that may cause digestive problems, and helps you attain peace and inner tranquility. Breathing exercises like Anuloma Viloma and Kapalbhatti can help increase immunity by enabling the heart to pump more blood. Stretching poses help to strengthen the muscles of the digestive organs. For chronic disorders though, it is best that you to consult your doctor and a yoga expert and find out program best suits you and your lifestyle.