Do you think you may have seasonal affective disorder? Read on to learn the top ten signs of seasonal affective disorders.
Now that the holidays are over and much of the country is into the thick of winter, you might be feeling down and out. If you are one of the 10 million people in the US who suffer from seasonal affective disorder, you know what this feels like.
The winter blues are to be expected, as in most parts of the country the weather is cold and there is a lack of sunlight due to shorter days, but when the blues persist for an extended period of time, it might be more than just the blues.
Keep reading to learn more about seasonal affective disorder, whether you are at risk, the signs, and how to treat it.
What is Seasonal Affective Disorder?
Seasonal affective disorder, or SAD, is a type of depression which happens around the same time each year. It usually occurs when the seasons change in the fall. The days are shorter, the weather is colder, and sunlight is at a premium in many areas of the country.
It’s not out of the question for SAD to occur during the spring or summer, but it overwhelmingly affects people in the fall and winter. It’s also more common among women, those with a family history of depression, those who live farther away from the equator, and younger people.
To be diagnosed with SAD, you must meet the criteria for major depression, which occurs during specific seasons, for at least two years. If you find yourself consistently feeling depressed as the seasons change and you have the following symptoms, it might be time to talk to your doctor about SAD and how you can treat it.
Signs of Seasonal Affective Disorder
If you have any of these symptoms coinciding with the change of seasons, you may have SAD.
- Daily Depression
Depression which is present almost every day, all day. Feeling apathetic, hopeless, and like you can’t engage in basic tasks (like taking care of yourself or your home) could mean you’re depressed.
- Low Energy
Part of your daily depression includes a lack of energy and general lethargy. If you can’t get out of bed, feel like taking a shower or getting out of the house will take all the energy you have, or if you just want to lay on the couch and avoid any activity, you might be depressed.
- Changes in Appetite
Seasonal depression often comes with overeating, particularly of carbohydrate-rich, starchy, “comfort” foods. These comfort foods are often associated with cold weather and comforting yourself with food.
The problem is we often overeat these foods which are high in carbs and starch, resulting in weight gain.
- A Desire to be Alone and Avoiding Others
Being irritable and as a result, wanting to avoid others to be alone is a sign of depression. If you are normally a very social person and have no desire for interaction with others, you might be depressed.
- Difficulty Concentrating and Focusing
Depression often comes with difficulty focusing and concentration on tasks. This could impact your ability to do your job, go to school, or even do things like reading or watching TV.
- Changes in Sleep Patterns
The changes in sleep patterns due to SAD vary. Some people who experience this find they oversleep and have difficulty staying awake and getting out of bed. Others find their sleep is disturbed and they wake up extremely early and are unable to fall back asleep.
- Loss of Interest in Things You Used to Enjoy
If you’re usually interested in exercise, cooking, reading, seeing friends, or any other hobbies that occupy your time and find you have little to no interest in doing any of those things, you may be depressed.
Depression is often coupled with tension and the inability to handle any kind of stress, even minor stressors you can usually handle easily. Being anxious about simple things, or even big things, you can’t really control could indicate depression.
- Decreased Libido
SAD can diminish your libido to the point that it’s non-existent. When you are depressed, you may lose your sex drive altogether.
- Craving Sun Light
This is particularly relevant when you live far from the equator (think the northern part of the United States) and have very limited sunlight during certain parts of the year. The sunniest cities in the country are located in southern states while the cities with the least amount of sun are in the northwest, Midwest, and northeast.
How to Treat SAD
The good news is you can treat SAD, even if you are stuck in a winter state, far away from the equator, and only see the sun a few times during the winter.
Light therapy, whether from a SAD lamp or actual sun outside, can help combat the feelings of depression.
Your doctor can help you find a reputable provider for a lightbox or lamp which mimics real sunshine. They will help you determine the dose, which is the amount of time you should spend in front of the light.
Spending time outdoors can also combat these symptoms. Even if it is not sunny, fresh air and the outdoors can restore your mood and energy levels. Eating healthy will also help regulate your mood and energy.
Antidepressants are another way to treat symptoms of SAD.
You might need to be on them all the time or just during the times of year when your SAD symptoms emerge. A doctor will help you determine if this is right for you, the proper dose, and when you should take them.
Help Yourself and Others Today
Seasonal affective disorder can have a significant negative impact on your life. Since the seasons change every year, you should try to combat these symptoms once it becomes clear you are consistently suffering year after year.
Speak with your doctor or make an effort to make changes to your sleep, diet, and lifestyle on your own to decrease the symptoms and improve your well-being.
For more mental health resources and information, explore our other blog posts. We also provide professional psychological services. Contact us today to see how we can help you feel better.
Supplements, Vitamins and nutrition for pregnancy
Eating a healthful, diverse diet can allow you to get the majority of the minerals and vitamins that you want.
However, whenever you’re pregnant you’ll want to have a folic acid supplement. It is Suggested that you consider:
400 micrograms of folic acid daily — you ought to take this from until You’re pregnant until You’re 12 weeks pregnant The Department of Health also advises you to consider taking a vitamin D supplement.
Don’t take vitamin supplements, or any nutritional supplements containing vitamin A (retinol), as too much may damage your baby. Always check the tag.
Where to Find pregnancy nutritional supplements
It’s possible to get supplements from supermarkets and pharmacies, or your own GP might have the ability to prescribe them. If you would like to receive your folic acid from a multivitamin tablet, ensure the pill doesn’t include vitamin A (or retinol).
You might be qualified for free vitamins throughout the Healthy Start scheme.
Lactic acid before and during pregnancy
You ought to take a 400 micrograms folic acid pill daily as you want to become pregnant and until you’re 12 weeks pregnant.
Folic acid is very important to pregnancy since it can help prevent birth defects called neural tube defects, such as spina bifida. If you did not take folic acid before you guessed, you should begin whenever you learn that you’re pregnant.
You also need to eat foods with folate (the normal form of folic acid), such as green leafy veggies. Some breakfast cereals and a few fats spread like margarine might have folic acid added to them.
It is challenging to find the quantity of folate advocated for pregnancy out of food alone, which explains why it’s very important to have a folic acid supplement.
Excess dose folic acid
Some girls have a higher probability of having a pregnancy affected with a neural tube defect, and are advised to have a higher dose of 5 mg (mg) of folic acid daily till they are 12 weeks pregnant. Girls have an increased risk if:
They or their spouse have a neural tube defect
they’ve had a previous pregnancy affected with a neural tube defect
they or their spouse have a family history of neural tube defects
Additionally, women that are taking anti-epileptic drugs should consult their own GP for information, as they might also have a higher dose of folic acid. Learn about epilepsy, anti-epileptic pregnancy, and medication.
If someone of the above applies to you, speak with your GP because they may prescribe a higher dose of folic acid. Your GP or midwife can also recommend further screening evaluations throughout your pregnancy.
All adults, including pregnant women and pregnant women, require 10 micrograms of vitamin D each day, and ought to consider taking a supplement comprising this amount.
Vitamin D regulates the sum of calcium and phosphate from the body, and that are required to maintain bones, bones, and muscles healthy.
Our bodies make vitamin D when our skin is subjected to summer sunshine (from late March/early April to the end of September). It is not known precisely how long is necessary from sunlight to create enough vitamin D to satisfy with the body’s requirements, but if you’re out in the sun to be careful to cover up or shield your skin with hydration until you begin to turn reddish or burn.
Vitamin D can also be in certain foods, such as:
- Fatty fish (like salmon, salmon, mackerel and sardines)
- reddish meat
Vitamin D is included to all baby formula milk, in addition to some breakfast cereals, fat spreads, and non-dairy milk choices. The numbers added to those products may fluctuate and may only be modest.
As vitamin D is found only in a few foods, whether or not added, it may be tricky to get sufficient out of foods alone. So everyone over age five decades, such as pregnant and pregnant women, should consider taking a daily supplement containing 10mcg of vitamin D.
Many people aged five decades and above in the united kingdom will likely get sufficient vitamin D from the sun in summertime, which means you may opt not to choose a vitamin D supplement during those months.
You can get vitamin supplements containing vitamin D absolutely free of charge if you’re pregnant or pregnant and qualify for your Healthy Start strategy.
If You’ve Got dark skin or consistently cover skin
In case you’ve got dark skin (by way of instance, if you’re of African, African Caribbean or South Asian origin) or consistently protect your skin when outdoors, you might be at particular risk of not consuming sufficient vitamin D (vitamin D insufficiency). You might have to think about taking a daily supplement. Speak with your midwife or physician if that applies to you.
Iron in pregnancy
If you’re short of iron, then you’re likely going to get really tired and might suffer from anaemia.
Lean beef, green leafy vegetables, dried fruit, and nuts contain iron.
If you want to eat peanuts or foods which contain peanuts (for example, peanut butter) during pregnancy, then you can do this within a healthful balanced diet unless you are allergic to them, or your health professional advises you to not.
Many breakfast bowls of cereal have iron included. If the iron level in your blood gets low, your GP or midwife will advise you to take iron supplements.
Vitamin C in maternity
Vitamin C protects cells also helps keep them healthy.
Vitamin C can be found in a huge array of vegetables and fruit, along with a balanced diet provides all of the vitamin C you want. Excellent sources include:
- Oranges and orange juice
- green and red peppers
- brussels sprouts
Calcium in maternity
Calcium is very important for creating your baby’s teeth and bones. Sources of calcium include:
- Milk, yogurt, and cheese
- green leafy vegetables like a rocket, watercress or curly kale
- soya beverages with Additional calcium
- bread and whatever created with fortified flour
- fish where you consume the bones — like sardines and pilchards
- In addition, you should understand that which foods to prevent pregnancy.
Vegetarian, vegan and special diets in pregnancy
A diverse and balanced vegetarian diet must provide sufficient nourishment for you and your baby during pregnancy. But, you may find it even more challenging to get sufficient iron and vitamin B12. Speak with your midwife or doctor about ways to be certain you’re getting enough of these vital nutrients.
If you’re vegetarian, or you follow a limited diet due to food intolerance (by way of instance, a gluten-free diet for coeliac disease) or for spiritual reasons, speak with your midwife or GP.
Request to be referred to a dietitian for advice about the best way best to be certain you’re getting all the nutrition that you want for you and your infant.
Discover more about healthful eating for vegetarian and vegetarian pregnant girls.
You might qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families that qualify. The coupons may be used to buy plain and milk frozen and fresh vegetables at local stores. You may also get coupons which may be exchanged free of vitamins in any respect.
All the above Information is written on personal experience. Please take advice from Doctor or an expert before taking them.
Types of Collagen Supplements
With a ton of wellness professionals touting its advantages and adding it to your own smoothies and coffee, hydration is the supplement at the moment. Why all of the sudden buzz? Well, up until recently, researchers had not really researched the advantages of increasing our intake of the protein (which appears to be the most abundant protein in our bodies). Currently, studies are showing that hydration supplementation may boost our skin and joint health, and encourage wholesome aging, clarifies Marc S. Schneider, M.D., manager at Schneider Centre for Plastic Surgery.
Bone broth, yet another large trend in the health planet, is a significant all-natural source of collagen but because there is just a lot of meaty broth you can swallow back on a daily basis, several distinct kinds of collagen supplements are taking over shop shelves.
Popular in powdered form, hydration supplements are produced from cow, fish, poultry, or egg resources. There are in fact over two dozen distinct kinds of collagen, all which have slightly different purposes –so that you select is dependent upon your objectives, says Schneider. Here is your guide to the most well-known choices on the market.
Type I Collagen
If collagen’s skin-related gains are the top priority, type I collagen is the go-to, since it constitutes 90% of your own hair, skin, and nails (bones, organs, and ligaments( also ), based on Ryan Neinstein, M.D., a plastic surgeon in NYC Surgical Associates. Type I collagen helps ward off the hallmarks of skin aging, such as the stretching outside or thinning of the skin.
“Collagen has been demonstrated in preclinical research to boost skin depth, work, moisture content, and look,” states Neinstein, that credits type I collagen–especially marine-sourced type I collagen–using these beauty advantages. “Collagen peptides from fish are considered exceptional in raising entire body hydration [which is mostly type I] and enhancing hair, skin, nail, and bone quality,” he states. How? Research suggests marine hydration is left up to one-and-a-half times more bioavailable than chicken or bovine collagen. (That is why it’s the kind of collagen most frequently utilized in topical cosmetic goods.) Want to give it a go? We adore Vital Proteins’ Wild-Caught Marine Collagen.
Type II Collagen
Beef soup is great for the spirit, but there is another reason it is so good when we are ill: Type II collagen, which is principally sourced from cows and abundant in poultry broth, is famous for its immune-boosting and joint-supporting properties. “Type II collagen is undoubtedly the most crucial,” considers Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com. This sort of collagen is an important portion of our gut lining also assists it to behave as a barrier between the compounds we eat and our blood, which aids our digestive tract to operate easily and benefits our immune system, Axe states. Additionally, it is a significant building block of cartilage, and that’s the reason why it’s so crucial for joint health. Two of our go-to’s are NeoCell Collagen Joint Sophisticated and Sports Research Bone Broth Protein.
Type III Collagen
Type III collagen helps shape arterial walls, which can be vital for cardiovascular wellness. It is often found along with type I collagen from the body (belief cartilage, bone, dentin, tendons, skin, and other connective tissues)–although in smaller quantities –and consequently offers similar epidermis – and bone-related advantages, Axe states. Because of this, types I and III make ideal nutritional supplement sidekicks, packaging a one-two punch.
Type III collagen supplements are usually created from bovine (cow) sources) Consider incorporating Vital Proteins Beef Gelatin to soups or warm drinks.
Form V And X Collagen
Although the initial 3 kinds of collagen are the most abundant from the entire body and the most frequently found in nutritional supplements, a number of those lesser-seen forms –especially forms V and X are also vital for crucial body functions. Type V collagen helps form cell membranes as well as also the tissue in women’s placentas, whilst kind X plays an essential role in bone formation. Type V collagen is generally sourced by the membranes of eggshells, form X is made of poultry and bovine sources. Supplements that comprise only forms X and V are hard to locate, however, Dr. Axe’s Multi Collagen Protein includes forms I, II, III, V, and X, and is a fantastic alternative for anybody searching for the entire advantages of collagen protein.
Things To Know When You Shop Collagen Supplements
A number of the collagen supplements available now comprise collagen types I and III–however, if you’re searching for the most extensive benefit potential, Axe recommends choosing a hydration supplement which includes an assortment of types (such as that his !). “It is like taking a multivitamin,” he states. “it is a fantastic idea because most people have several deficiencies.”
You will observe that lots of collagen supplements are tagged as hydrolyzed,’ which only means they have been broken down to their smaller type –known as ‘peptides’–that will be easier for the body to consume, ” says Schneider.
Last, because vitamin C supports collagen synthesis, it might be contained in hydration supplement formulas (such as Reserveage Collagen Replenish), however, it is also possible to take your hydration alongside a vitamin C supplement or even C-containing meals (such as citrus fruit) to reap the advantages.
5 Supplements To Consider Taking This Year
I will be honest.
I do not make New Year’s Resolutions.
I am not against them… I do not think there is anything wrong with wanting to better yourself and make a fresh beginning. And the start of a new season or year is a natural time to consider starting or change over!
But, I believe that solving to do something is a large deal.
Imagine if he solved all that and did not follow through? The words solve and resolution take a hefty weight.
Should I resolve to do something, and do not follow, I think it a failure. And I really don’t like putting myself up to fail.
Thus, in light of this, I am relying on some highly recognized supplements to nudge my entire body in the ideal direction.
And I wish to assist you, too. Whoever you are — exhausted parents and grandparents and farmers and teachers and anybody else on earth who will stand up and yell, “I am tired!” You can not really stand up and shout since you are saving every last valuable ounce of electricity, but you get the point.
Guess what? We are not likely to be tired all of the time.
Perhaps you have to generate some alterations to your lifestyle. Don’t, sleep longer, stop coffee, go for a walk, yada yada yada. Those are great, but what exactly happens once you do all that and you are nevertheless tired?That’s if it can be time to get some external help: fantastic and affordable nutritional supplements that will assist you to fix nutritional deficiencies. These deficiencies result in anxiety, anxiety, fatigue, insomnia, heart palpitations, weight reduction, and much more.
Magnesium: The Way To Take It
If you have researched anything linked to normal health lately, you have probably seen dozens of advice about calcium.
And you also probably know that many Americans are deficient in this very significant component! (Studies show anywhere from 50% to 70 percent of people are lacking in calcium.)
If you have ignored that study until today, now is the day.
Magnesium is that the anti-stress vitamin, the many sleep-promoting minerals, and that the anti-constipation mineral.
Naturopaths, educated mothers, and medical physicians alike are recognizing the value of magnesium as well as the symptoms brought on by a deficiency of it. These signs include matters like ADD, fibromyalgia, as well as sleeplessness.
Magnesium: Things To Take
Just how do you put more magnesium in your body?
Regrettably, the body isn’t well-equipped to consume the vast majority of its magnesium via food resources. Even though there are foods full of magnesium — like raw cacao, pumpkin seeds, cashews, and halibut — believe supplemental resources which are not taken orally.
Pure Magnesium Oil is quite affordable and easy to discover. A much more economical route would be to create your magnesium oil using magnesium flakes. Spray on the skin (tummy, buttocks, and thighs) and rub it in, anywhere from 10 to 25 days every day.
Beware, if you are new to magnesium oil, then it may be quite itchy initially. This is ordinary but embarrassing until you get accustomed to it. I discover my belly and fashionable area are sensitive, whereas my inner thighs are the most sensitive and itching the longest.
Or, utilize coconut oil as the foundation for this homemade cream — completely takes the bite right out! Additionally, it is moisturizing due to the other oils from the recipe. And really simple to make!
Or, bathe in Epsom salts. These are not made of salt whatsoever — however are crystals of calcium sulfate. The body absorbs calcium via the bathwater. Simply take an Epsom salt bath before bed to wind down and relax to get a fantastic night’s sleep!
Let your body be your guide when it comes to just how much magnesium you ought to take. Too much? You will have loose stools. Not always harmful, but certainly not pleasant.
Iodine: The Way To Take It
Iodine interrupts the thyroid gland that means it plays a massive role in overall wellbeing!
Thyroid health controls nearly every role in the body: digestion, sleep, libido, mind functionality, metabolism, and much more.
And were you aware that iodine can, in fact, protect the thyroid in atomic radiation?!
Without sufficient oxygen, your thyroid can not produce the hormones your body has to carry out basic functions.
The CDC’s recommended daily dose of potassium is merely 150 mg — 10 times less than that which the Japanese eat! The Japanese consume an iodine-rich diet, filled with seaweed, shellfish, shellfish, and saltwater fish.
Because the majority of us Americans do not have access to copious quantities of fish and shellfish, it might be valuable to supplement! Iodine supplementation can result in fatigue, brain fog, and fat reduction.
Iodine: Things To Take
You can surely eat seaweed and also make fish inventory! This shrimp bisque would be to expire!
However, if these foods are difficult to supply and hard to manage (in other words, even if the closest ocean is over 12 hours off…), supplementation is affordable.
In accordance with some naturopath, chiropractor, and friendly, neighborhood, hippie-ish chemical pharmacist, Lugol’s 2% alternative is the thing to do. All have advocated several drops on the skin a few times daily.
Vitamin D3: The Way To Take It
Another thing that is all over the news! Supplementation of Vitamin D3 is a major deal, and for good reason.
To start with, the majority of us have compromised gut health. Our bodies are not all that effective at absorbing vitamins, minerals, and nutrition from our food.
Secondly, if you work inside, reside in extreme weather, or do not like being out of doors, you are likely deficient in this vitamin.
But we do not wish to be more deficient in vitamin D3 — it leads to the wellness of several works in our body, such as thyroid health, bone and muscle strength, fertility, and cardiovascular health.
Vitamin D3: Things To Take
I’d my vitamin D levels assessed through blood testing (which is recommended) at February 2013. The particular evaluation is known as 25(OH)D, that’s the best evaluation of total vitamin D levels in blood serum.
Optimal amounts are between 50 to 70 ng/mL. Mine analyzed at 17 ng/mL. I had been set on 10,000 IU/day of oral Vitamin D3.
It’s all but impossible to take a lot of Vitamin D. Actually, not one death was reported by overdosing on Vitamin D.
Do not need to supplement with Vitamin D3? You then will need a different source. Good dietary sources include wild-caught fatty fish like salmon and herring, pastured eggs, pastured lard, fermented cod liver (pictured at right courtesy of Radiant Life), raw milk, grass-fed butter, liver, and other organ meats.
Conveniently, if you are eating those foods, you are also getting a lot vitamin A into your daily diet double whammy!
In addition, you will need to get out in the sun without sunscreen if you opt not to supplement. A study in 2002 demonstrated that roughly 22,000 people die each year from a lack of sunlight exposure. You read that right: LACK.
Whether you are getting it out of food, sunlight, supplementing, or even all 3, then only be certain that you’re getting sufficient vitamin D3. It is a simple way to look after yourself this season.
L-Theanine: The Way To Take It
Perhaps you haven’t heard of the one before! I am only starting to comprehend the value of the amino acid.
I heard that the expression”adrenal fatigue” or”adrenal fatigue” for the very first time in 2013.
Turns out, I had virtually every symptom related to adrenal fatigue: constipation, chronic tiredness, always waking between 2:00 and 4:00 am, mind fog, reduced body temperature, slow metabolism, heart palpitations, stress, PMS, and much more.
Coffee enemas assisted a fantastic deal, but after a couple of months, I might tell that I needed some help. Traditional doctors aren’t yet comprehending adrenal fatigue as a genuine health issue, but I am here to inform you it certainly is!
Input L-Theanine. This amino acid dissipates without making you drowsy.
If stressed, your adrenals work overtime to compensate for the adrenaline you are expanding. After months or years of conducting quite literally on fumes, the adrenals can finally”give up”.
Nervousness or anxiety for no reason, insomnia even if you’re extremely tired, mind fog or short-term memory loss, weight reduction, and heart problems are signs that the adrenals are losing the struggle.
Regrettably, these symptoms affect a lot of people who believe our diets to be great and our bodies to be normally straightforward. A single traumatic or stressful event can send the adrenals on holiday. They check out and leave you wondering why you can not appear to go past it.
L-Theanine: Things To Take
In case you have some of the above-mentioned symptoms because of stress or nervousness, and in the event that you can not get it under control through diet and relaxation, think about supplementing with 200 to 400 milligrams of L-Theanine to get some time and see whether it helps.
Or you may attempt Tranquinol, a sleeping combination from Radiant Life which includes L-Theanine (envisioned, courtesy of Radiant Life).
Desiccated Liver: The Way To Take It
I really don’t know about you, but despite having a standard foods diet for approximately 4 decades now, organ meats nevertheless don’t appeal to me personally.
Expound their advantages till you are blue in the face, and that I nevertheless won’t eat them! Truthfully, I have not tried them. You go on and force yourself to consume 4 to 6 oz of pastured poultry or beef liver each week, or… Be like me and choose the dried kind in a gel-cap.
What’s desiccated liver? Nothing more than liver in healthy animals that are then dried in a very low temperature (to conserve valuable vitamins and enzymes), powdered, and set in capsule form. It’s technically a complete food, not a supplement.
Liver from healthful, pastured animals are packed with folate, Vitamin A, and vitamin B12. It includes healthful cholesterol and vitamin D, both vital in healthy metabolic balance, fertility, fetal development, and energy level. It is packed with calcium (yippee!), calcium, iron, and selenium.
Desiccated Liver: Things To Take
Purchase it from a more respectable source, or create your own! Our Dehydrating eCourse comprises a lesson about creating your very own desiccated liver capsules (pictured at right). Please, please utilize liver from pastured, organic, non-vaccinated cows if you opt to create your very own desiccated liver capsules.
6 capsules are the approximate equivalent of 1 ounce of liver.
And P.S. (if you are producing your own) –This pill filler helps!
To be clear, I do not believe supplements are the reply to everything. You can not out-supplement a bad diet. A diet consisting mostly of wild-caught fish, pastured meats, raw dairy products, traditionally-prepared grains, and lacto-fermented foods is obviously your very best line of protection.
However, I also know that there are seasons of existence when getting these foods might be hard or overly costly. Occasionally you are tired or too active. Temporary supplementation may be a lifesaver!
Personally, even eating a wholesome diet was not sufficient for me. Life’s situation, remodeling, moving and maintaining up with regular life proven to be a lot. My body and mind endured for this.
This year, I am stating no! To this.
It is okay to occasionally use a crutch if you are broken. God made our bodies to heal themselves, but it is up to us to provide them with the resources needed to achieve that. I visit supplements as particular tools which assist me with specific projects. In cases like this, my specific job is me!
There is a kind of unspoken code among actual foodies. The code states you ought to find all your body’s requirements from food. That eating the proper food is your recipe for wellness. That you are doing something wrong if you supplement with anything.
I say that that’s how it is in an ideal universe. But because we do not reside in an ideal world…
I give you permission to look after that you this season — take a rest, a hot tub, a vitamin D, and magnesium!
Would any of them create your list of nutritional supplements to take into account? What would you include?
Resources: Huffington Post, Natural News, Atomic Radiation Brochure, Dr. Mercola, Nourishing Our Children, Sunlight Myth: Why the Sun Is Your Buddy, Whole Food Supplements.
Disclaimer: I am not a Physician. All information is intended for your general knowledge only and isn’t a substitute for medical advice or treatment for specific medical conditions. You’re liable for your own wellbeing and for using any remedies, remedies, or medications that you use in your home.
PREBIOTICS: Weight reduction is one of the best methods to prevent type 2 diabetes and in those who already have diabetes, weight loss can decrease blood glucose–also known as blood glucose. Weight loss may also reduce insulin resistance, which means your pancreas will not have to work as difficult to make insulin and less insulin will be required to control blood sugar. Besides improving blood glucose control, losing no more than 10 — 15 pounds can improve blood cholesterol and triglyceride levels, improve blood pressure, and allow you to live longer with a high quality of life.
There are maybe a thousand different, weight-loss programs on the market — may be more. But the trick to all of them hinges on this fact: to get rid of weight you simply must eat less than you usually do.
Naturally, eating less is easier said than done. That is until today. A growing body of research indicates that probiotics might be the help you want to suppress your appetite, which will naturally decrease your portions.
What is Prebiotics?
Probiotics often are confused with prebiotics. Probiotics are live microorganisms-bacteria which are either the same as or comparable to bacteria found naturally in your body and might be beneficial to health. Unlike probiotics, prebiotics is not germs; they stimulate the growth of healthy bacteria in the gut. Dr. Raylene Reimer, Ph.D., R.D., Associate Professor at the University of Kinesiology and Medicine in the University of Calgary clarifies prebiotics as food components which assist the beneficial bacteria that reside in our gut to flourish and grow. “In contrast to probiotics in which an individual absorbs the bacteria themselves, prebiotics is a technical food source for the wholesome bacteria already living in our intestines,” says Reimer.
Which Are Prebiotics Found?
Chicory root — the top source of prebiotics, provides two kinds of natural fiber found in everyday foods: Inulin and Oligofructose. Inulin is moisture-enhancing and provides a creamy texture to foods. Oligofructose promotes fullness.
Other natural food resources of prebiotics include Jerusalem artichoke, banana, dandelion greens, asparagus, wheat bran, wheat germ, garlic leeks, and onions. You’ll also find prebiotics added as an ingredient to foods like yogurt, ice cream, chocolate bars, breakfast bars, salad dressings, and margarine. You won’t find prebiotics on the nutrition fact panel of those foods. You’ll have to read the ingredient list to decide whether prebiotics are added. Start looking for inulin, oligofructose or chicory root fiber from the ingredients. Prebiotics are also available as powdered, liquid or gum nutritional supplements. As well as follow weight loss diets too, it will make a great difference.
How Does Prebiotics Help With Weight Loss?
Dr. Reimer, who has conducted a lot of studies with inulin and oligofructose says there’s evidence that prebiotic help with appetite control including decreasing appetite and increasing the feeling of fullness. “Prebiotics also help stop the slow creeping weight gain that occurs to many adults as we proceed throughout the decades of our life,” says Reimer. Prebiotics added to foods also help reduce calories. Partially replacing sugars and carbs or fats in food with inulin and/or oligofructose, can reduce calories since chicory root fiber supplies just 1-1.5 calories per gram compared to 4 calories per gram of carbohydrates and sugars and 2 calories per gram for fats.
How Much Prebiotic Is Suggested?
There are no evidence-based recommendations for a daily quantity of prebiotics. However, the 2015 Dietary Guidelines for Americans recommend women aim for at least 25 grams of fiber daily and men should aim for 38 grams of fiber every day. Many Americans fall short of those recommendations placing them at risk for weight gain and poor blood glucose control. Eating natural food resources of prebiotics and such as meals with inulin and oligofructose added can help you to get the prebiotics you will need to encourage weight loss and help manage diabetes.
The ketogenic diet (or keto diet, for short) is a low carb, a high-fat diet which provides many health advantages. Actually, over 20 research reveal this form of diet can help you eliminate weight and enhance your wellbeing. Ketogenic diets may also have advantages against cancer, diabetes, epilepsy and Alzheimer’s disease.
Here’s a thorough beginner’s manual to the keto diet. (more…)