Fuel the Fire: 4 Nutrition Tips for Getting Ripped

 

With continuous research on ways of getting ripped without using an illegal substance, science has come up with suggestions on the ways that you can safely achieve a hard, ripped physique in a fast and effective style. Here are four tips for getting ripped.

 

Eliminate Junk Food

Junk food may include the soda, chips and cookies that we indulge in on a regular basis and which most of us do not want to get rid of. Weight lifters should really avoid these types of foods because the only good thing they do is add a huge amount to your caloric intake. Avoiding such eating will help you immensely in reducing the amount of empty calories you consume.

 

Tone Down Your Alcohol Intake

Libations and beers every so often may not hurt, but imbibing regularly will definitely prevent you from burning extra fat. This is because your body will burn the alcohol first and this becomes the primary energy substrate. This means that the food you eat will be treated as merely surplus calories, which are stored in fat cells. The best advice here: Do not eat a lot when you indulge in drinking.

 

Cycle Carbs

The most important times when you need carbs are after training and before training so that you have the energy to exercise and the ability to replace the energy you lose after training. It is also important to have carbs so that you can add muscle, which means you need extra calories floating around your bloodstream, but you don’t need to get too much of it from carbs. This is all the more reason you need to cycle carbs. Eat carbs 3-4 days a week. Adding protein for muscle building is essential so that it is easily available at the times when the muscles need it.

 

Supplement Your Diet

After you have eaten a meal, you should supplement your diet and workout with something else. This does not mean you should talk to the random guy in the gym. You can try a store such as SDI Labs to find a number of muscle gain products. Read through the descriptions to find out what your body requires depending on the level you are at in your workout. You can also seek advice from the staff so that you get the right product.

 

You should be able to see noticeable changes in your body if you are consistent. Sticking to your workout coupled with a dietary spreadsheet will lead you to the ideal physique. It is however important to not starve yourself, but instead make sure you get all the important foods at the right times. This will save you from getting burnt out, which is something everyone should avoid.

 

Categories: cycle carbs, get ripped, Muscle Gain, no junk food, Supplements, Weight Lifting

How to Keep Athletic Kids Happy and Healthy

Getting your children to participate in sports and activities is a fundamental part of their wellbeing. Not only is the exercise good for their health, but the camaraderie of sport helps children to develop their relationship wellness. So how can you as a parent help to keep your growing children happy and healthy as they participate in athletic activities?

 

1. Warm Ups: According to family wellness expert Dr. Kristen Bobik, DC, DABCA, Founder of the Balance Doc, ‘Proper warm up’s along with weight lifting and stretching are common in all childhood athletics. Unfortunately, many children are taught the incorrect methods to these activities, or are allowed to perform them incorrectly on a regular basis. Doing so creates abnormal stressors on the vertebrae, bones, muscles and other tissues. It is key that parents ensure that their children are learning and practicing the correct techniques in these practices. Check in with your child’s coach, watch them during a practice, and follow up by having them show you their technique at home, or on personal time.’

 

2. Diet: ‘Nutrition is something that you can’t afford to mess around with when your child is growing and also an active athlete,’ says Bobik. ‘In order for them to reach their full potential the fuel they put in their body must be good fuel full of vitamins and nutrients that the cells need! Ensuring your child eats a breakfast each morning that includes proteins such as eggs and bacon (yes, bacon can be healthy in moderation and if you purchase a brand that does not cure their product) will start the body’s metabolic process and provide fuel for your child’s morning. Eating a small and healthy meal before and after practices or games will allow replenishment to take place and keep the body’s metabolism operating at its peak.’

 

3. Hydration: Bobik asserts, ‘Hydration is key. The body is comprised primarily of water and without it our brain functioning decreases, or body functions are impaired and serious complications from dehydration can occur. It is recommended that active children need eight to 10 glasses of water per day (80-100 oz.) to maintain optimum performance. Sport-drink products can be skipped, as they often contain ingredients that can work against the hydration efforts of the body. Plain water is the best option for children during their day. It is especially important to keep hydrated during games and practices to ensure optimum athletic performance.’

 

4. Supplements: ‘There have been a number of mainstream news articles questioning the efficiency and health benefits of vitamin supplement use,’ notes Bobik. ‘The facts from these studies are often misconstrued and manipulated to benefit a specific point of view. The reality is that a high quality daily vitamin supplement from a reputable health label can provide a growing child more benefits than harm (if any would actually exist). Taking vitamins as instructed on a label or health care provider ensures that the maximum benefits of the supplement are received. A vitamin supplement will compliment a healthy diet thus producing a healthy body. Caution is given in regards to excessive vitamin use. While some vitamins are water soluble and pass through the urine without negative impact on the body, some vitamins are fat soluble (example – Vitamin D) and cannot be passed in the urine. These fat soluble vitamins remain in the body and will build up, possibly creating negative side effects such as headaches, fatigue and nausea. In addition, avoid trendy supplements like Creatine and other “bulking” or “thinning” agents. They are not designed for children or teens to use and often have negative side effects for children and adults alike.’

Categories: athletic kids, body, Child, Children, Healthy, hydration, Supplements, vitamin, vitamin supplement

Study: Should Endurance Athletes Avoid Vitamins C and E?

While the jury is still out on whether or not you should take supplements for your general, overall wellbeing, a lot of people hail the benefits of taking such pills for fitness and athletic performance. Whether you take little gels with you on your long runs, or pump up with a protein shake after long strength-training workouts, fitness experts and enthusiasts believe in the wellness benefits of supplementation – which may make a new study quite a hard pill to swallow. Researchers in Norway have suggested that, if you are an endurance athlete, taking some types of vitamin supplement may make it harder to train for big events like marathons.

 

The findings of the study, which were published in The Journal of Physiology, led the researchers to conclude that you should use vitamins C and E with caution as they may “blunt” the way your muscles respond to exercise. That said, other leading experts have questioned the research, as the 11-week trial results revealed that actual athletic performance was not affected. The team of researchers at the Norwegian School of Sport Sciences in Oslo argued vitamin supplements were readily taken and available, but they did admit they were unsure if they affected athletic ability.

 

The trial went on for 11 weeks and, during this time, the 54 participants were given either 1,000mg of vitamin C plus 235mg vitamin E or a sugar pill and trained up to four times per week. The participants were given a beep test – in which you run faster and faster between two points 20m apart – but there was no difference in their performance during this test. The blood samples and tissue biopsies, on the other hand, suggested there were differences developing inside the muscle. Your muscle cells gain energy from lots of internal tiny mitochondria, and taking the supplements seemed to cause the participants to produce fewer extra mitochondria to cope with the increasing demands placed on the muscle.

 

Researcher Dr Goran Paulsen commented, ‘Our results show that vitamin C and E supplements blunted the endurance-training-induced increase of mitochondrial proteins, which are needed to improve muscular endurance. Our results indicate that high dosages of vitamin C and E, as commonly found in supplements, should be used with caution, especially if you are undertaking endurance training.’ However, Mike Gleeson, a professor of exercise biochemistry at Loughborough University, was less than convinced by the study results. According to Gleeson, the biggest factor in performance is actually how fast your heart and lungs can get oxygen to your muscles, not mitochondria. He added that the lack of a difference in athletic performance ‘makes it difficult to interpret,’ noting ‘The bottom line is studies show changes in the ability to adapt to exercise could be impaired by high-dose vitamins, but until there are studies showing them affecting athletic performance people shouldn’t be worried.’

 

Dr Emma Derbyshire, from the industry-backed Health Supplements Information Service, commented that some studies had shown a benefit. ‘In a four-week randomised controlled trial evaluating vitamin C and E supplementation among female athletes, supplementation reduced markers of oxidative stress compared with a placebo tablet and reduced muscle damage markers associated with aerobic exercise,’ she said. ‘This latest study is essentially preliminary and the research findings would need to be re-assessed in further work. Eating as healthy a diet as possible is very important for sports people and athletes. However, if they have a hectic training schedule, particularly for those doing endurance training who are not able to eat as well as they should, a multivitamin and mineral supplement provides a method of ensuring that the intakes of these essential nutrients, including vitamin C and E, follow recommended guidelines.’

Categories: athletic performance, endurance, Endurance Athletes, endurance training, performance, Research, study, Supplements, vitamin

7 Smoking Cessation Methods You Might Not Have Considered

Nothing takes its toll on your mental health quite like trying to quit smoking. However many times you choose the traditional methods, you find yourself slipping back into your old ways and that failure can make you feel pretty badly about yourself. If this sounds all-too familiar, why not try a new method or tool for quitting smoking? Some newer approaches show promise, while other methods are as old as time. Make sure you research alternative methods in detail, as some are not as effective as others. Still, everyone is an individual, so if nicotine replacement therapy and quit smoking programmes alone aren’t working for you, consider these other alternative methods for quitting smoking:

 

1. Gradual Withdrawal:  Also known as nicotine fading, gradual withdrawal is a process in which you either change to a brand with less nicotine content or you cut back on the number of cigarettes you smoke. This helps you to cut back on the level of nicotine you consume, but it’s important to remember that this is a temporary measure; your body gets to adjust to a lower level of nicotine, which makes you more likely to quit altogether. If you’d like to try this approach, bear a few things in mind:

 

• Unfiltered cigarettes or filtered cigarettes that do not contain the words “light” or “ultra light” are often a high-nicotine brand.


• Filtered cigarettes that contain the word “light” or “mild” are a medium-nicotine brand.


• Filtered cigarettes that contain the words “ultra light” can be considered a low-nicotine brand.


• Smoking fewer cigarettes and smoking low nicotine cigarettes is still hazardous to your health.

 

2. Cold Turkey: Most people try going cold turkey at least once. This involves forgoing the use of medicinal aids and just giving up smoking abruptly. However, the problem with this method is that you don’t make the kinds of mindset and lifestyle changes that come with other methods such as quit smoking programmes. Rather, you don’t make any changes at all to your daily routine, which just highlights the fact that this one, big thing is missing. More active approaches, such as nicotine replacement therapy and behavioural counselling, have been shown to be more effective.

 

3. Hypnosis: If you take part in hypnosis, you are put into a deeply relaxed state so that your mind is more open to suggestions that strengthen your resolve to quit. Hypnosis also aims to increase your negative feelings toward cigarettes.

 

4. Acupuncture: This is one of the oldest medical practices in the book, and is believed to trigger the release of endorphins (feel-good hormones) in your body so that you are more relaxed. When it comes to quitting smoking, acupuncture is often used to help quitters manage the symptoms of nicotine withdrawal.

 

5. Smoking Deterrents: You can get products over-the-counter that aim to change the taste of tobacco so that you don’t like it anymore. Smoking deterrents also include diets that claim to curb nicotine cravings, and combinations of vitamins. However, you should consult your doctor before embarking on any of these smoking cessation methods.

 

6. Supplements: Because supplements and herbal remedies are marketed as dietary supplements (as opposed to drugs), they do not require FDA approval. This means there is no evidence to prove that these pills are effective or safe to take. Again, consult your doctor before taking anti-smoking supplements, and be sure to look closely at the product label of any product.

 

7. Nicotine Vaccines: These are currently being developed and tested in clinical trials and aim to prevent and treat nicotine addiction. If approved, NicVAX triggers your immune system to block nicotine from reaching the brain, and should work for a year following each injection.

Categories: brand filtered, cessation methods, Cold Turkey, filtered cigarettes, nicotine brand, quit smoking, quitting smoking, Smoking, smoking deterrents, smoking programmes, Supplements

7 Smoking Cessation Methods You Might Not Have Considered

Nothing takes its toll on your mental health quite like trying to quit smoking. However many times you choose the traditional methods, you find yourself slipping back into your old ways and that failure can make you feel pretty badly about yourself. If this sounds all-too familiar, why not try a new method or tool for quitting smoking? Some newer approaches show promise, while other methods are as old as time. Make sure you research alternative methods in detail, as some are not as effective as others. Still, everyone is an individual, so if nicotine replacement therapy and quit smoking programmes alone aren’t working for you, consider these other alternative methods for quitting smoking:

 

1. Gradual Withdrawal:  Also known as nicotine fading, gradual withdrawal is a process in which you either change to a brand with less nicotine content or you cut back on the number of cigarettes you smoke. This helps you to cut back on the level of nicotine you consume, but it’s important to remember that this is a temporary measure; your body gets to adjust to a lower level of nicotine, which makes you more likely to quit altogether. If you’d like to try this approach, bear a few things in mind:

 

• Unfiltered cigarettes or filtered cigarettes that do not contain the words “light” or “ultra light” are often a high-nicotine brand.


• Filtered cigarettes that contain the word “light” or “mild” are a medium-nicotine brand.


• Filtered cigarettes that contain the words “ultra light” can be considered a low-nicotine brand.


• Smoking fewer cigarettes and smoking low nicotine cigarettes is still hazardous to your health.

 

2. Cold Turkey: Most people try going cold turkey at least once. This involves forgoing the use of medicinal aids and just giving up smoking abruptly. However, the problem with this method is that you don’t make the kinds of mindset and lifestyle changes that come with other methods such as quit smoking programmes. Rather, you don’t make any changes at all to your daily routine, which just highlights the fact that this one, big thing is missing. More active approaches, such as nicotine replacement therapy and behavioural counselling, have been shown to be more effective.

 

3. Hypnosis: If you take part in hypnosis, you are put into a deeply relaxed state so that your mind is more open to suggestions that strengthen your resolve to quit. Hypnosis also aims to increase your negative feelings toward cigarettes.

 

4. Acupuncture: This is one of the oldest medical practices in the book, and is believed to trigger the release of endorphins (feel-good hormones) in your body so that you are more relaxed. When it comes to quitting smoking, acupuncture is often used to help quitters manage the symptoms of nicotine withdrawal.

 

5. Smoking Deterrents: You can get products over-the-counter that aim to change the taste of tobacco so that you don’t like it anymore. Smoking deterrents also include diets that claim to curb nicotine cravings, and combinations of vitamins. However, you should consult your doctor before embarking on any of these smoking cessation methods.

 

6. Supplements: Because supplements and herbal remedies are marketed as dietary supplements (as opposed to drugs), they do not require FDA approval. This means there is no evidence to prove that these pills are effective or safe to take. Again, consult your doctor before taking anti-smoking supplements, and be sure to look closely at the product label of any product.

 

7. Nicotine Vaccines: These are currently being developed and tested in clinical trials and aim to prevent and treat nicotine addiction. If approved, NicVAX triggers your immune system to block nicotine from reaching the brain, and should work for a year following each injection.

Categories: brand filtered, cessation methods, Cold Turkey, filtered cigarettes, nicotine brand, quit smoking, quitting smoking, Smoking, smoking deterrents, smoking programmes, Supplements

You Have Options: Five Different Depression Treatments

The reason why mental health and wellness experts are adamant about defining depression as a medical issue – rather than a feeling – is that this means you can treat it. Seeing depression as an emotional problem means that it can keep you from living the life you want to, but you should not hesitate in seeking help, as there is a way out. There are plenty of treatment options if your wellbeing is affected by depression, so which will you pick to overcome the mental problem and reclaim your life?

 

1. Lifestyle changes: There are multiple steps you can take in your own life to reduce and even get rid of depression. These include:

 

• Exercise – Getting active triggers the growth of new brain cells and connections – just like antidepressants – as well as boosting your serotonin, endorphins, and other feel-good brain chemicals. The best news is even just a half-hour walk a day can make all the difference.


• Diet – To keep your energy up and minimise mood swings, try to eat small, well-balanced meals throughout the day and choose complex carbohydrates over sugary foods.


• Sleep – Sleep deprivation exacerbates irritability, moodiness, sadness, and fatigue, so make sure you get somewhere between seven and nine hours of sleep every night.


• Social support – It’s important to have strong social networks, as isolation is a key risk factor for depression. Keep in regular contact with friends and family, consider joining a class or try volunteering for a wonderful way to get social support and help others while also helping yourself.


• Stress reduction – While this is easier said than done, reducing the things in your life that cause you stress – such as unsupportive relationships or work overload – can do your mental and physical health a world of good.

 

2. Psychotherapy: As talk therapy gives you tools to treat problems from a variety of angles, it’s an extremely effective treatment for depression. Often, a blend of approaches is used to help you to move forward and prevent depression from returning. This blend includes cognitive behavioural therapy, interpersonal therapy, and psychodynamic therapy. Through these practises, you can work through the root of your depression, and understand why you feel a certain way, what your triggers are for depression, and what you can do to stay healthy.

 

3. Medication: While medication may help relieve some of the symptoms of moderate and severe depression, it doesn’t cure the underlying problem, and it’s usually not a long-term solution. There are also side effects and withdrawal concerns surrounding antidepressant medications, so learning all the facts can help you make an informed decision as to whether this is the right choice for you. Your GP can prescribe antidepressants, but it’s wise to first explore your options with other mental health professionals who specialize in depression, so ask for a referral.

 

4. Vitamins and supplements: There is little evidence that proves how well herbal remedies, vitamins, or supplements work in treating depression. However, if a nutritional deficiency is partly to blame for your depression symptoms, you may benefit from vitamin supplements. If this is an avenue you choose to pursue, only take supplements on the advice of your healthcare professional and remember that they can have side effects and drug or food interactions. Make sure your doctor or therapist knows what you are taking.

 

5. Acupuncture:  Again, we’re still waiting on absolute scientific confirmation here, but some research studies are showing positive results for acupuncture being used as a treatment for depression. The key here is to make sure that you find a licensed qualified professional.

Categories: depression, life, Lifestyle Changes, mental, Mental Health, nbsp, psychotherapy, social support, Supplements

7 Supplements that Help Women Lose Weight and Build Muscle

When it comes to losing weight, there’s not substitute for or shortcut around a healthy, balanced diet and exercise programme. That said, you can always help your wellbeing along by adding some lean muscle mass or weight loss supplements. There are plenty of options available to give your diet wellness a boost, so let’s take a look at what’s on offer in a little more detail.

 

1. Raspberry ketones and African mango: Raspberry ketones and African mango usually get mentioned together because you’ll find both ingredients in most of the weight loss supplements you try. In 2012, Dr. Oz praised this duo as one of the latest and greatest weight loss supplements for women. Award-winning wellness writer Hope Gillette comments, ‘While there is little large-scale data to back up the claims, raspberry ketones supposedly regulate the hormones related to fat burning, tricking the body into thinking it’s thin while at the same time slightly increasing the body’s core temperature to promote caloric burn. African mango enhances the fat burn associated with this supplement and regulates the hormone leptin.’

 

2. Garcinia cambogia: You may have heard of this supplement by another name, such as acide Hydroxycitrique, HCA and Brindal Berry. Gillette explains, ‘Garcinia cambogia originates in Southeast Asia and is one of the more recent additions to the weight  loss supplements for women list. Like most natural supplements the claims with garcinia cambogia have not been evaluated by the Food and Drug Administration; however, this product’s claims to fame include promotion of a gradual sugar release into the blood stream which prevents the body from storing it as fat.’

 

3. CLA: Conjugated linoleic acid (CLA) is one of the more popular weight loss supplements around. Gillette explains that the supplement ‘utilises the fatty acids found in CLA to help reduce feelings of hunger, decrease body fat, build lean body mass, and promote a feeling of fullness.’ Again, the research to back up these claims is, at best, mixed, but according to the Natural Medicines Comprehensive Database, CLA is “possibly safe” and “possibly effective.”

 

4. Green tea: ‘The benefits of green tea are numerous, but when it comes to weight loss the reviews are still inconclusive,’ says Gillette. ‘Still the antioxidant properties are reason enough to give this supplement a try for dropping those extra pounds. Some preliminary evidence suggests green tea decreases appetite and increases calorie and fat metabolism.’

 

5. Hoodia: The National Centre for Complementary and Alternative Medicine states that the stem of the Hoodia root has been traditionally used by bushmen to reduce hunger and thirst during long hunts. However, Gillette warns, ‘It is important to note that there are no human studies on the safety or efficacy of Hoodia, so add to your diet at your own risk.’

 

6. Flaxseed oil: Unlike the weight loss supplements we’ve mentioned already, flaxseed oil aims to build lean muscle mass and should be used alongside your exercise programme. Gillette details, ‘This natural oil contains omega-6 and omega-9 fatty acids and…stimulates burn of fat cells while also aiding in muscle recovery. Flaxseed oil is considered beneficial as a lean muscle mass supplement for women because it promotes healthy muscle production and retention. Some studies suggest, however, that flaxseed oil can have negative effects if more than 30 grams are consumed daily.’

 

7. Whey protein: Again, whey protein is like flaxseed oil and helps you to build lean muscle mass. ‘When taken after a workout, whey protein activates certain cellular mechanisms, which in turn promote muscle protein synthesis, boost thyroid function, and also protect against declining testosterone levels after exercise,’ Gillette points out. ‘To promote muscle growth, whey protein must be taken within two hours post exercise.’

Categories: build lean, flaxseed oil, garcinia cambogia, green tea, lean muscle, loss supplements, muscle mass, Supplements, Weight Loss, whey protein

Sexy Nutrition: Another Reason You Need Your Five-A-Day!

We’ve been celebrating the erotic power of food for centuries; while Greek and Roman cultures enjoyed a parade of ripe fruits and exotic dishes before engaging in sensual pleasures, today we upload “food porn” photos on Instagram. Nutrition has a weird but great role in sexual health. The quality of your diet has a direct impact on your overall wellbeing – including sexual wellness. Here are our top tips for sexy sustenance:

 

1. Feast on fruits: Many fresh fruits are bursting with fibre, antioxidants and aphrodisiac properties, making them as sensual as they are nutritious. Erotic literature throughout the world celebrates fruits such as apples, apricots, bananas, cherries, coconut, dates, figs, grapes, mangoes, papayas, peaches, pears, plums, pomegranates, quince, raspberries and strawberries – yet another reason to make sure you get your five-a-day.

 

2. Vamp with Vegetables: Veggies are often, ahem, phallic-shaped, which is why produce such as asparagus, carrots, celery, corn, cucumbers, carrots and aubergine have long been prized for their aphrodisiac effects. Moreover, these veggies are packed with vitamins and minerals that invigorate your body and get it ready for a night of passion. Then you have vegetables like the tomato (ok, we know it’s technically a fruit, but, come on.) Also known as the “love apple,” tomatoes are a potent source of the powerhouse antioxidant, lycopene, which was once a highly sought-after libido enhancer. For optimal sexual health, you should also load up on beans, garlic, leeks, onions, parsley, peppers, soybeans, spinach, truffles, turnips and watercress.

 

3. Savour Seafood: You can fuel your body, brain and sex drive with shellfish – including abalone, oysters, clams, scallops, shrimp and lobster – and deep, cold-water fish like cod and halibut. Oysters are a particularly well-known aphrodisiac as they are rich in iodine and zinc, the latter of which is an essential sexual nutrient as it aids testosterone production in men and women.

 

4. Love (a Little) Lean Meat: You need protein to make your body perform at its peak, but Elson Haas, MD, author of Staying Healthy With Nutrition, warns that meats such as chicken and turkey are only healthful in moderation. ‘Good protein intake is important, but excessive amounts can interfere with sexuality,’ he points out. To avoid hormones, antibiotics and other additives that make meat a little bit dodgy, choose organic products where possible and go for non-animal sources of protein like nuts, seeds and beans. Pine nuts and pumpkin seeds are particularly known for being sexual adjuvants.

 

5. Get a Little Extra on the Side: The best way to enhance your sexual wellness is through a healthy, balanced diet. Still, while your diet should provide most of the necessary nourishment, you can get a little bit of extra health insurance from a multivitamin/mineral supplement. Make sure your multivitamin includes vitamins A, C, E and the B group of vitamins. This is important because these vitamins are essential for healthy sexual functioning. B vitamins, such as niacin and B5, for example, can help improve your sexual stamina as well as your ability to reach orgasm. Then you have vitamin E, which supplies your sex organs with sufficient oxygen. However, you should not neglect minerals from your supplement regime, as these nutrients – particularly selenium, manganese and of course, zinc – are also vital in regulating your hormones and revving up your sex drive. To ensure the correct dosages, it’s better to take a multivitamin/mineral rather than taking each mineral and vitamin individually. To find out the best and safest brands, and to make sure it’s ok for you to take a multivitamin, speak with your doctor for more information.

Categories: better sex, Fruits, fruits and vegetables, multivitamin, multivitamin mineral, nbsp, Sex Drive, sexual, sexual health, Sexual Wellness, Supplements, vitamins

Protein Supplements: The Inside Guide to this Diet Addition

Protein supplements have become synonymous with exercise and muscle gain, but are they actually good for you? Commonly associated with beefy men at the gym, it goes without saying that most of us don’t really know what we’re getting into when we take protein supplements. People around the world spend billions of pounds on nutritional weight gain aids, which allegedly promise to enhance your athletic performance, decrease the risk of fatigue and change your body composition. They even suggest themselves capable of enhancing your looks. Commercial protein supplements can contain whey, soy, egg albumin or wheat, among other ingredients. Protein supplements can also be in the form of isolates, which is a pure protein source; concentrates, which are less pure; hydrolysates, which are chemically or enzymatically digested so that they are quickly absorbed; or blends which a combination of various protein sources. With so many on the market, which are actually useful to you?

So are there any benefits to protein supplements? Studies have shown that they can bolster your strength, with those who take them reportedly have 33 per cent fewer medical visits, 28 per cent fewer visits due to viral or bacterial infections, 37 per cent fewer visits due to muscle problems and 83 per cent fewer visits due to heat exhaustion. Researchers have also found that protein can help to reduce blood pressure. Supplementation with soy protein can even help to reduce the markers of prostate cancer development. Whey proteins have the capacity to enhance the immune function and antioxidant activity, as well as improving cardiovascular health. But it’s not all good news. Protein supplements aren’t regulated by the Food and Drug Administration (FDA) which means that the supplement manufacturers don’t need to register their products with the FDA. This lack of monitoring could mean that contaminants could be in the products, such as arsenic, mercury and lead.The recommended daily intake of protein for adults is 0.75g of protein/kg of body weight. This means that you need around 45 to 56g of protein each day. Excessive protein intakes could lead to a build up ketones bodies, and when there is an accumulation of these, an abnormal but not necessarily harmful state known as ketosis could result. As kidneys remove these toxic ketones each day, you could lose a significant amount of water and this leads to a risk of dehydration. If you exercise heavily, this could exacerbate the problem and could put your health under serious risk.

Protein supplements for healthy adults who participate in recreational sports aren’t usually needed. If you’re active then you probably don’t require supplements and using them will be counterproductive, as the extra calories will cause you to gain weight (one gram of protein provides as many kilocalories as one gram of sugar). Athletes and vegetarians are the minority in terms of people who may need supplements to up their protein intake. Athletes, especially those who train with weights and burn a large amount of calories, may need extra supplementation. However, their need for extra protein can almost certainly be obtained through a higher protein diet, so protein supplements still wouldn’t be needed. As with any supplements or protein blends, it’s advised that you seek medical advice before beginning a course of dietary additions. You may find that your diet offers you enough of the vitamins and minerals that you need, therefore potentially putting your health at risk by overdosing on certain minerals and nutrients.

Categories: cent, fitness, Protein, protein supplements, risk, Supplements, visits

What Do Vitamin Supplement Kits Really Offer?

Vitamin supplements can be found everywhere from pharmacy stands to the health aisle of the supermarket, and they promise a multitude of health benefits such as supercharging your bedroom performance and helping you to burn fat faster. But do these magic pills really work and should you be shelling out money each week on something that could or could not help you? Here’s a guide to this new phase of self-help health.

Daily Dose by Dr. Frank Lipman

This kit provides a multivitamin, omega 3s and probiotics from Lipman, who is a board-certified physician to the celebrities. It claims to up your immunity and support your heart health and metabolism, with the probiotics working to improve your gastrointestinal health and even reducing your anxiety levels. But is there anything not to like? With 8334 per cent of your daily B12 dose, most of which will leave your body via urine, there’s an awful lot of money being spent on something your body can’t use. The money you’ll spend on this would be better spent on fresh groceries, where you’ll gain the same level of nutrients.

GNC’s Mega Men: Energy & Metabolism Vitapak

This kit provides fish oil, staminol and Carnitine 500. The claim is that it can increase your energy levels and metabolic efficiency, as well as your mental focus, sexual health and exercise recovery. Studies have shown that Burn 60 can spike your metabolism by as much as 60 per cent after your workout. However, the yohimbe bark extract, which is an aphrodisiac, is considered bad for your health when taken long term.

Dr. Weil’s Five Essentials

The Five Essentials pack contains multivitamins, antioxidants, coenzyme Q10 and omega-3 fatty acids. The claim? That it will promote a healthy cell function and improve your metabolism. The alpha lipoic acid is great for metabolising carbohydrates and even improving your short-term memory.  The bad side is that choline is included, which recent studies have shown could cause diarrhoea. The price mainly pays for the Weil name to be on the material, but the results could be worth it for some.

Nutrilite Men’s Pack

This pack offers up vitamin C, multi carotene and omega-3s, which provide nutrients to strengthen the heart, clear the mind and toughen the immune system. 518mg of phytonutrients come as standard, which are health-protecting plant compounds for improved wellbeing. However, the time-released vitamin C allegedly provides all day support, which scientists claim is neither possible or accurate. The botanical ingredients may offer some benefits, but probably no more than a balanced diet of fruit and veggies would do anyway.

 

And vitamins aren’t the only worry. Pre-workout supplements are also a concern, with promises of unbridled power, faster muscle recovery and a gym body simply not being delivered. Everyone is using them to achieve these goals. Stimulants lend themselves to energy and focus, with vasodilators boosting circulation and aerobic capacity, as well as amino acids supercharging your endurance. But many contain banned components as well, with one popular ingredient actually being illegal. DMAA is being linked to cardiac arrests, among other health problems, and mask your body from what it’s supposed to feel. However, if you’re indulging anyway, N.O. -Xplode has the best reputation and has been on the market since the beginning. If you’re unsure about the best way to take supplements, and if they’re even any good for your body, you should speak to your GP to ensure that it’s safe.

Categories: body, fitness, health, Metabolism, money, omega 3s, Supplements, vitamin

Why are Fish Oils so Beneficial to Children?

Fish oils contain omega-3 fatty acids and are vital for good health, improving everything from our brain function to our skin’s appearance. They can reduce the risk of chronic diseases and can either be sourced from your diet or from a supplement. Fish oil vitamins can also be further fragmented into better constituents, such as DHA (Docosa Hexaeonic Acid) or EPA (Episa Pentaeonic Acid). Some studies have shown that omega-3 oils could help to diminish severe ADHD-type behaviour in children, as well as helping to improve reading levels and autism. This is because omega oils support the neurotransmitter, decreasing irritation which is caused by deteriorating ailments such as arthritis, diabetes, heart disease and Alzheimer’s disease. It can also do wonders for your digestion, brain cells and your joints. From supplements to your diet, omega oils are wonderful for your health. You can source omega oils from oily fish, such as salmon, mackerel and tuna, as well as from flax-seeds, walnuts, linseeds and pumpkin seeds. Your GP can advise you how to include more omega oils in your diet, as well as advising whether supplements could help you and your children to lead healthier lives. As with any supplement, you should check with your GP before taking them or giving them to your children in case they are not safe. However, as a rule, fish oil supplements don’t usually cause any undesirable side effects.

 

Autism is a developmental disorder which affects the brain, and has been studied intensely over the past few years as it affects many children. Children who have autism may find that the symptoms of the condition are improved by taking fish oil supplements, as they can improve the brain functions for better oral, memory and spelling expertise. There is also a developing theory that fish oils could be useful for children with ADHD, helping to advance the attentiveness and parent attachment. Children with ADD or ADHD often have low intensities of fatty acids, including EPA and DHA. A supplement could improve their learning ability and reduce social problems, such as disturbed sleep patterns and irritability outbursts. If your child is taking ADHD medication they can also take fish oil supplements, however this should only be done once you have consulted your GP first. Fish oil supplements shouldn’t be taken as an alternative to ADHD medication.

Studies show that children with learning disabilities could benefit greatly from omega-3 fatty acids. Researchers noted that these essential oils can enhance mechanical expertise, general learning, motor perceptual swiftness and reading practices. Providing children with a daily supplement could help them to develop at an improved rate. Mood disorders can be significantly improved by essential fatty acids, with many studies showing that supplements can help children suffering with mood issues and depression. In many ways, fish oils are considered as antidepressants – the rate of depression is low in many countries where fish is consumed in large quantities. This is because high levels of omega-3 fatty acids in the blood helps serotonin, an antidepressant chemical in the body, to move more easily between the cells in the body. If your child has trouble concentrating at school, supplements could help them learn new things and retain the information. This is because omega oils have great effects on the function of the brain development , which is vital for children as they are in a prime developmental stage. Children who take fish oil supplements are found to be more dynamic and alert.

Categories: adhd medication, Children, fatty acids, Fish, fish oil, fish oils, oil supplements, oils, omega oils, Omega-3, Supplements

Warning: Supplements Can be Very Dangerous for Your Health

Last year, in America, almost 27 billion dollars was spent on vitamins, minerals and supplements, but according to experts, some of them could do serious damage to your wellness and wellbeing.

 

On a recent American morning television show, a senior health and medical editor talked about which supplements were the most dangerous and damaging. All of the products that were mentioned were both popular and readily available in health stores across the country.

 

If you are in any doubt about the supplements that you are taking, speak to a pharmacist or your GP. It is probably a good idea to talk to your healthcare provider before starting any supplements anyway, as some can have negative effects, or counteract other medications, and some are not suitable for certain age groups or health conditions.

 

Aconite is one of the biggest offenders, and is generally used for inflammation, joint pain and gout. It can cause nausea, vomiting, problems with the respiratory system and heart rhythm disorders. It can also result in death in extreme cases.

 

Bitter orange is another one that you should be wary of. It may sound like a harmless fruit, but it can lead to fainting, heart-rhythm disorders, stroke, heart attack and even death. It is used for nasal congestion, weight loss and certain allergies.

 

Chaparral is often used for colds, weight loss, inflammation, infections, detoxification and cancer but it can lead to serious kidney problems or liver damage. Take extreme care if you are thinking about taking this supplement.

 

Colloidal Silver is another one to be very wary of. Also known as native silver, it is used to treat fungal infections, rosacea, Lyme disease, psoriasis, chronic fatigue syndrome and food poisoning, as well as sometimes being used to help treat HIV/AIDS. It can cause serious health problems such as mucous membrane discoloration, kidney damage, neurological problems and bluish skin.

Categories: Dangerous, health, heart, heart rhythm, nbsp, problems, rhythm disorders, supplement, Supplements, Weight Loss

Could Iron Supplements Prevent Behavioural Problems in Kids?

If you’re baby is born underweight, giving him or her iron supplements may reduce the risk of behavioural problems later in life. This is according to a new Swedish study, published in the journal Paediatrics, which has found that low-birth-weight babies who did not receive iron supplements were 4.5 times more likely to show signs of behavioural problems at the age of three compared with low-birth-weight babies who did receive iron supplements during early infancy.

 

When babies have a low birth weight – meaning that they weigh less than 5.5 pounds or 2,500 grams – they are at a higher risk of developing behavioural problems as well as iron deficiency, albeit this condition has itself been linked to behavioural problems. Therefore, the results of the study suggest that you may be able to partially prevent your child’s risk of behavioural problems by giving them iron supplements, in a kind of two-birds-one-stone situation. Dr. David Mendez, a neonatologist at Miami Children’s Hospital, who was not involved in the study, explains that the findings support the current recommendation that you should provide iron supplements to low-birth-weight babies starting at one month of age.

 

The American Academy of Paediatrics states that healthy babies should receive iron supplements starting at four months of age if they are breastfed, although babies who are exclusively formula fed will receive enough iron this way. However, because babies who are born with a low birth weight grow quite rapidly, and may not have received enough iron from mothers during pregnancy to last them the duration of their first few months of life, they may need to start having supplements at an earlier age. However, as most of the babies in the study were breastfed, Mendez comments that the study needs to be replicated in different populations to confirm the effect seen on behaviour problems.

 

Dr. Andrew Adesman, chief of developmental and behavioural paediatrics at Steven & Alexandra Cohen Children’s Medical Centre of New York, notes, ‘In some ways [the findings are] not surprising because we know iron is an important micronutrient in the diet of very young children.’ Animal studies, for example, have shown that iron is an essential nutrient in the development of the brain. Still, Adesman asserts that the behaviour assessment used in the study could not diagnose behavioural problems by itself, so additional evaluations are needed. He adds that the results would also have been stronger if teacher assessments had been included.

 

The researchers themselves caution that the study was too small to rule out the possibility that iron provided by exclusive formula feeding could have affected their results. Nonetheless, many of the babies were at least partially breastfed for up to six months. However, Mendez points out another reason the study needs to be replicated; iron has a bad taste. It’s often hard to get babies to take iron supplements every day, and this is reflected in the study results. 23% of children in the study had poor compliance, meaning that less than 70% of the supplement doses were given.

 

However, while it is recommended to give iron supplements to low-birth-weight infants, the long-term impact this has on their wellness has not been rigorously studied. More over, studies suggest that too much iron may linked to health risks, such as impaired cognitive development. Plus, researchers have barely even touched upon the specific risks and benefits of iron supplements for babies who are marginally low birth weight (between 4.4 to 5.5 pounds) so it’s important to tread with caution. As your baby’s wellbeing could be at risk from too much iron, it’s important to speak to your child’s doctor about iron supplementation before you proceed.

Categories: babies, behavioural problems, birth weight, iron, Iron supplements, receive iron, Research, study, Supplements, weight babies

How to Use Vitamin E to Help Boost Your Physical Wellness

Vitamins, minerals and supplements often form an important part of maintaining your wellness and wellbeing. The alternative medicine industry is one of the biggest growing areas, especially as health care and associated insurance costs rocketing. With people fearing for the cost implications of any health problems, they are frequently turning to alternative medicine both for the prevention and treatment of various health conditions. Even the medical profession is now advising people to look at the benefits of theses dietary supplements to help boost their wellness.

A new generation exists, a generation that is focused on the things that they believe will help to keep them in optimal health – things like exercise, lifestyle choices, proper diet and the use of appropriate dietary supplements such as verbs and vitamins.

Of all the vitamin supplements that are recommended the most commonly recommended one is vitamin E. This is because vitamin E is a very powerful dietary supplement and has numerous health benefits.

This is a fat soluble vitamin, and it usually occurs naturally within the human body. It is responsible for protecting the tissue of cells from free radicals, and works by protecting these cells from the natural expenditure of metabolism and energy. In terms of the immune system, vitamin E is considered the best way to promote the natural destruction of bacterial cells and viruses. This is especially important during cold and flu season, where people need and extra boost to their immune system to avoid the common and infectious illnesses.

Vitamin E can be found naturally in certain foods, such as nuts, leafy vegetables, mangos and kiwi fruits. If you are not getting enough vitamin E in these foods, you can also take the vitamin in a pull form. Around 15 milligrams of vitamin E per day is usually recommended.

Categories: alternative medicine, cells, dietary, dietary supplements, health, supplement, Supplements, vitamin, vitamin e

Could Fish Oil Supplements Protect You From Air Pollution?

There’s nothing more vital to your wellness than the air you breathe, which is why dirty air is such a health concern. Air pollution from motorways, wood smoke and industrial factories can have a major impact on your wellbeing, increasing your risks of heart attacks and strokes, and even causing behavioural problems in your kids if you were highly exposed to pollution during pregnancy. More often than not, you only have one solution to counteract the severe damage that particulate matter does to your heart and brain; move away. However, as this is not always the most practical option, scientists have come up with a new way to fight the damage caused by dirty air; omega-3 fish oil.

 

According to a new study, published in Environmental Health Perspectives, taking fish oil supplements for as little as four weeks can reduce the impact of air pollution on your heart health. For the study, researchers from the Environmental Protection Agency and the National Institute for Environmental Health Scientists gave 29 healthy middle-aged adults either omega-3 fish oil supplements or olive oil supplements. After the four-week study period, the study participants were exposed to air pollution levels similar to those in an urban environment. The scientists did this by putting the test subjects in enclosed chambers for two hours, and tested their blood levels before and after the exposure in order to note any changes.

 

The results of the study revealed that those who took fish oil supplements had a far lower variability of heart rate, which is a marker for cardiovascular damage, than those taking the olive oil placebo. The fish oil supplement group also had lower levels of other markers of cardiac distress, and their levels of LDL (bad) cholesterol and lipid (blood fat) levels remained steady after exposure, the olive oil group demonstrated spikes. This shows that adding fish oil supplements to your regular programme of healthy eating, exercising (for weight loss and stress relief) and not smoking can help keep you from succumbing to air-pollution-induced heart problems.

 

However, before you rush out to stock up on supplements, it’s important to bear in mind the type of supplements used in this study. The participants were taking three grams of fish oil every day for four weeks, which is the average dose you would expect from most over-the-counter supplements. Still, that is not to say that all supplements are the same; you have to be particularly careful when it comes to fish oil. This is because low-quality products could increase your exposure to contaminants such as mercury and PCBs, which surely defeats the point of taking them! So, when choosing your fish oil supplements, remember the following three steps:

 

1. Consult independent tests: The Environmental Defence Fund has surveyed 75 fish oil manufacturers to see if they purify their fish oils to remove PCBs and mercury, and published a list of the healthier supplements. Or you could look on ConsumerLab.com, which conducts tests on fish oils every year to identify health-undermining contaminants in your fish oil supplements.

 

2. Read the label carefully: Tests from ConsumerLab.com show that the concentration of the different omega-3s in the fish oil can vary, but what you’re looking for are the most beneficial fatty acids; EPA and DHA. The study’s most effective dosage comprised of 410 milligrams of EPA and 274 milligrams of DHA.

 

3. Don’t mistake a high price for quality: ConsumerLab.com tests show that some of the best-quality supplements don’t cost an arm and a leg; just because a brand costs more doesn’t mean you’re getting a better-quality product.

Categories: Air Pollution, dirty air, environmental health, Fish, fish oil, fish oils, oil supplements, olive oil, Research, Supplements

Supplement Saviour: When is Diet Not Enough?

You know that you need to include all the essential vitamins and minerals in your diet, but what about those nutrients that need a little wellness boost? Most of the research suggesting vitamins and minerals prevent cancer and heart disease has been done in dietary sources of nutrients, rather than supplements, so is there ever any point in taking your vitamins and minerals in pill form? The odds are that a diet rich in fruits, vegetables, and fortified food will give you everything you need to enhance your wellbeing, while supplements are more of a just-in-case form of health insurance. Let’s take a closer look at the beneficial nutrients, and if they’re best attained through diet, or whether they could use a helping hand.

 

1. Beta-carotene: Your body converts this antioxidant into vitamin A and uses it for healthy vision, good skin and a functioning immune system. You can get plenty from carrots, sweet potatoes, and green peppers, among other foods, but what about supplements? According to a 2004 study, taking your beta-carotene in pill form may actually raise your risk of lung cancer if you’re a smoker, so it’s best to get all the antioxidant you need from your diet.

 

2. Calcium: As you probably know from every yogurt advert ever, you need calcium to maintain healthy bones and stave off osteoporosis. However, if you’re dairy intolerant, or you’re getting sick of kale and canned sardines, supplements aren’t a bad idea as long as you don’t take more than 500 milligrams at a time, and pair them with vitamin D to improve your body’s calcium absorption. However, you shouldn’t pop the pill version of calcium if you’re a female over the age of 70, or if you’re prone to kidney stones. In 2010, a report showed a link between calcium supplements and heart-attack risk in older postmenopausal women.

 

3. Folic acid: Although the jury’s still out as to whether folate combats cancer, heart disease, or mental illness, this B vitamin – found in fortified breakfast cereal, dark green vegetables, legumes, citrus fruit juice, bread, and pasta – is beneficial in preventing neural tube defects such as spina bifida in babies. This is why it’s absolutely vital to get 400mg of folic acid every day, or 600mg if you’re pregnant or lactating. The National Institutes of Health (NIH) advises that this amount should come from food, supplements, or both.

 

4. Iron: As the foods highest in iron are liver and other organ meats, you might find yourself wanting to skip your iron intake altogether. However, as women are particularly prone to anaemia – thanks to that special time of month – this mineral is absolutely critical to give your red blood cells the boost they need to prevent this fatigue-inducing condition. Luckily, there are delicious dietary sources of iron, including lean meats, seafood, nuts, and green, leafy vegetables. Still, Jessica Anderson, a registered dietician with the Coastal Bend Health Education Centre, at the Texas A&M Health Science Centre, says you might need a supplement if you are anaemic, have heavy periods or if your doctor has prescribed one before surgery.

 

5. Potassium: If you have high blood pressure, too much sodium or an irregular heart rhythm, potassium can sort you out. While the mineral is found in bananas, raisins, leafy greens, oranges, and milk, you might want to consider a supplement if you’re of African origin, as you’re at a higher risk for hypertension for hypertension and heart disease. People taking potassium-depleting diuretics for a heart condition might also benefit from supplements, but remember that too much potassium can be harmful to older people and people with kidney disease.

Categories: beta carotene, calcium, diet, dietary sources, folic acid, heart, heart disease, iron, nbsp, pill form, potassium, Supplements

How to Look as Young as the Empress of Ancient China

These days, anti-ageing seems to be all gadgets, scientific ingredients and laser treatments, but as looking young is an age-old pursuit, perhaps it would be better to look to the past. 2000 years ago, the Empress of China was on top of anti-ageing wellness, as a youthful appearance was responsible for a large part of her power. She handed down her rejuvenating programme to the princesses who followed, and many of these beauty secrets still live on today.

 

1. Keeping your face toned with facial exercises

To keep those facial muscles tight and toned, repeat these exercises twice a day for five reps. Firstly, raise your eyebrows as high as possible and then relax. Then, try to move your nose from side to side. Puff out you cheeks as much as you can, and then relax. Next, open your mouth as wide as possible and then stick your tongue out as far as it will go and hold for five seconds. Finally, gently stroke your face with a circular motion, and then pinch along the contours of your face with your thumb and first finger on both of your hands.

 

2. Skin-supple supplements straight from the sea

As you age, your skin starts to lose elastin and collagen, which is why it becomes saggier. However, the empress passed down a skin-beautifying recipe to her princesses which contained sea cucumber. This is actually an animal, rather than a vegetable, which contains essential amino acids that are the building blocks of collagen and elastin. You can find sea cucumber dried in Chinese food stores (for use in soups) or else in supplement form. Remember to consult your doctor before taking any supplements.

 

3. Get rid of age spots

In traditional Chinese practice, age spots and unwanted skin pigment are wellness problems that need to be treated from the inside out. This means taking supplements, herbs and foods to take care of the wellbeing of your kidneys, as Chinese medicine regards these skin spots as a reflection of a kidney imbalance. Therefore you should try eating black beans, sesame seeds, mulberries, anchovies, sardines Chinese yam, Asian cornelian fruit, and goji or lycium berry. Helpful supplements include alpha-lipoic acid, acetyl-L-carnitine, and quercetin.

Categories: age spots, ancient china, anti ageing, chinese, empress, face, nbsp, sea cucumber, skin, Supplements, young

Green Tea, CLA, HCA, Chromium: The Fab Four of Weight Loss

The weight loss supplement industry is worth billions, and it’s not difficult to see why; who wouldn’t want a magic pill that negates the need for calorie counting and hardcore exercise? Still, even with all that popularity, this is an industry based on a flimsy foundation of little regulation and a lack of long-term human research. In fact, amongst wellness experts the actual effectiveness of supplements is still open to debate. Nonetheless, Harry Preuss, MD, a professor of medicine at Georgetown University and author of The Natural Fat Loss Pharmacy, asserts, ‘some [weight loss supplements] can be very useful aids to a good diet-and-exercise programme,’ so let’s take a look at the pills that may pose promise for your wellbeing after all.

 

1. Green tea: The key to these supplements is ECGC, which is a green tea-based antioxidant that amps up your metabolism so that your body burns more calories. There have been a few studies on ECGC which indicate it can help you burn an extra 180 calories a day. It might not sound like much, but when you add it all together you lose an additional 18 pounds a year than you normally would from your weight loss diet and exercise programme. It’s recommended that you take 325 milligrams per day along with 100 mg of caffeine, which seems to improve the effects, in three installments before meals. However, don’t overdo it on the caffeine supplements as this can cause anxiety, high blood pressure, and insomnia – none of which are good for your waistline or your wellness.

 

2. Linoleic Acid (CLA): This natural component of meat and milk prevents fat from being deposited in your fat cells, and rat-based studies have found that CLA specifically targets and attacks abdominal fat which, let’s be honest, is the fat you most want to see the back of. Another study, this time on 180 overweight – but otherwise healthy – people, found that those who took CLA supplements lost an average of four pounds and 9% body fat over the course of a year. You shouldn’t go overboard on your CLA, as too much can raise your levels of the inflammatory marker C-reactive protein, which could up your risk of heart disease. However, three grams a day with meals (which usually equates to three pills) is advised.

 

3. Hydroxycitric Acid (HCA): This enzyme, which is found in a number of tropical plants, blocks an enzyme in your body that turns carbs into fat. Moreover, it may also increase your levels of serotonin, which is a feel-good hormone that reduces your urge to overeat. One study, which lasted eight weeks, found that participants lost eight pounds and 5% of their body fat when they took this supplement alongside a regime that involved 2,000 daily calories and five-days of walking. Experts say that your body absorbs the HCA more easily when you also consume calcium and potassium, so a supplement that contains all three of these ingredients is ideal. You should split your daily 2.8g into three doses, and take them right before meals when your stomach is empty. There are no serious side effects to this supplement, but high doses of HCA may upset your stomach.

 

4. Chromium: Your body needs this essential mineral for insulin regulation. Insulin is a hormone in your body that’s responsible for transporting sugar out of the bloodstream and into the cells. While chromium may not help you lose weight in terms of the number on a scale, it may help your clothes to fit better. Research shows this is because chromium helps people lose fat, not muscle, which is what you should be going for anyway!  Divide a 600-microgram daily dose into three parts, and take it between meals.

Categories: body, Chromium, Conjugated Linoleic Acid (CLA), exercise programme, green tea, loss, nbsp, Supplements, weight, Weight Loss

Are Fibre Supplements as Good as Getting the Real Thing?

As part of a complementary wellness regime, many people turn to supplements to help give their wellbeing a bit of a boost. The logic goes that if you don’t get enough of a certain nutrient, such as fibre, in your diet, you can easily add it in by sprinkling a bit of powdered fibre supplement into your soup, sauce, dip or yogurt. But is adding fibre through supplements really as beneficial to your wellness as getting it through food?

 

Joanne Lupton, a spokesperson for the American Society of Nutrition and professor of nutrition at Texas A&M University, notes, ‘The real issue here is that eating a high-fibre diet from foods is almost, by definition, an excellent diet. It’s hard to reach dietary fibre recommendations without eating a lot of fibre . . . so once you take it out of the food, you probably won’t have a very good diet.’ According to the American Dietetic Association, you should be eating between 21 and 38 grams of fibre every day, albeit depending in your gender and age. Still, most of us in this country are only getting half that amount.

 

There are two types of fibre or roughage: soluble fibre, which dissolves in water and helps carry food though your digestive tract, and insoluble fibre, which doesn’t dissolve in water and rapidly passes through your digestive system largely intact. The National Fibre Council recommends that you eat fruits, vegetables, beans, oats and whole grain breads and cereals for good sources of both types of fibre. But where do supplements – such as psyllium, methylcellulose, wheat dextrim and inulin — come into the equation?

 

While tasteless and odourless fibre powders have been marketed in a way to encourage you to add them to an endless list of soft foods and batters and change only the texture, the low ratio of fibre to size means that there’s no way you could get the fibre you need just by adding it in supplement form. There are only roughly three grams of fibre per tablespoon of supplement and so Lona Sandon, assistant professor of clinical nutrition at University of Texas Southwestern in Dallas and spokesperson for the American Dietetic Association, asserts, ‘You would be sprinkling it on everything all day long. Just adding fibre to a food doesn’t necessarily make it a health food. I’m sure there are people out there who try to justify it.’

 

However, both Lupton and Sandon do allow that fibre supplements offer some of the same health benefits as food-based fibre. Powdered fibre can regulate your bowel movements, help to lower your cholesterol and maintain your blood-sugar at a stable level – just like the real thing. Where fibre supplementation falls short is in providing you with the vitamins and minerals that come from fibre in whole foods. Moreover, fibre supplements may also come with unpleasant side effects. Sandon comments, ‘Some of them cause more GI [gastrointestinal] rumblings than maybe people would care to have.’

 

The University of Maryland Medical Centre advises people taking certain medications — including tricyclic antidepressants, diabetes drugs, cholesterol-lowering drugs, lithium, digoxin or the seizure drug carbamazepine — to talk to a medical health professional before using fibre supplements. Lupton clarifies, ‘People can take them without problems, but just because a little is good, a lot is not necessarily better. If someone is taking daily medications, maybe they should take that at different times than the supplements.’ She adds that, if you’re struggling with your weight, you should not use fibre supplements as a way to excuse eating foods that are not high in nutrients.

Categories: adding fibre, american dietetic, dietetic association, fibre, fibre supplements, Food, Food Sources, nbsp, nutrients, powdered fibre, Supplements

Could Too Much Iron be Doing You Harm?

Everyone needs a sufficient amount of iron in order to maintain good health, as the red blood cells require it to carry oxygen to the cells around the body. It’s also needed in the production of ATP or adenosine triphosphate, the body’s energy source. Excess iron is stored in the bone marrow, liver, spleen and muscles. However, it’s been found that excess consumption of iron supplements could lead to an increase in the amount of iron stored in the body. Everyone will react differently to this, but there are various side effects which are particularly common in women.

 

For example, research has shown that too much iron in the body can increase risk of developing cirrhosis or liver cancer. This is because the liver is one such organ where iron is stored. Too much of this nutrient can put pressure on the liver, which can cause irreversible scarring and can be very painful – this can increase the chances of liver cancer developing. This disease can also occur in women who have a disease known as hematochromatosis, which is caused by iron in foods when consumed in large amounts. Excess quantities of iron can also lead to heart failure or arrhythmia, which is caused by the iron interfering with the electrical conductivity of a person. The heart pumps blood around the entire body, and when iron affects this it can lead to heart failure. Swelling of the legs and problems with your breathing are symptoms of heart failure, which you should be observant of.

 

Some women notice changes to their skin which may be caused by too much iron. When the iron moves from the bloodstream to the tissues in the body, it gets stored in the skin cells. This can affect the quality or tone, making it become grey or bronze in colour. Studies suggest that 90 percent of women who had high levels of iron in their bodies noticed a change in the colour of their skin. The hyper pigmentation can also lead to women being more sensitive to the damaging ultraviolet rays.

 

Those with the previously mentioned condition hemochromatosis could also suffer with problems with the pancreas. 75 percent of people with this problem go on to develop diabetes – in fact, anyone with a family history of these two problems will be more prone to developing them. This is because too much iron in the pancreas affects the insulin production, which increases the amount of blood sugar levels in the body. Excess iron can build up in the joints to lead to damaged tissues, making women the victims of chronic arthritis. This is because the tissue damage renders the bone exposed, leading to immense pain as the bones rub together. And because the large quantities of iron in the blood stops the body repairing the tissues, this condition never repairs itself. It simply increases the inflammation and heightens the amount of pain the individual suffers. Women, more so than men, should be wary of too much iron in the body, as this can lead to damage in the ovaries. Studies suggest that this can manifest itself in the form of irregular menstrual cycles and the loss of ovulation. And in adolescent females, it can also delay puberty. If you’re worried about the amount of iron in your body, you should seek the advice of your GP. They will be able to arrange a simple blood test to ascertain the levels in the body, and adjust them with your diet or medication if necessary.

Categories: Blood, body, excess iron, health conditions, heart failure, iron, lead, liver cancer, studies suggest, Supplements, Women