Be Proactive in your healthcare, Blog, Health Tips!

ARE YOU GETTING THE DAILY ESSENTIALS?

Author: Frank Plasso

You are what you eat, so here’s hoping that you’re getting plenty of vitamins.

Vitamin deficiencies can cause a variety of neurological disorders, digestive problems and other issues. If you don’t get the vitamins you need, you may experience some unpleasant changes in your body, such as tingling in your hands and feet, severe fatigue or even hair loss—all things you’d probably like to avoid.

Since our bodies require us to obtain vitamins from external sources, such as food, beverages, supplements, etc., it’s fairly easy to make sure you meet your daily needs. And fortunately, it’s not too difficult to determine how much you need either.

Way back in WWII, the U.S. National Academy of Sciences developed the Nutritional Recommended Daily Allowances (RDAs) to serve as a guide to ensure soldiers and civilians received the nutrition needed to survive. And the RDA, which outlines a healthy range for various types of vitamins and nutrients the body needs to function properly, is still used as a helpful tool today. All you have to do is follow it. Of course, not everyone pays attention to the RDA.

If you have a vitamin deficiency, it may take some time for symptoms to show. But when they do, they can cause a variety of issues, such as neurological disorders, digestive problems, anemia and more. While the type of problem depends on the vitamin your body needs, most issues can be resolved with dietary changes or by taking a supplement.

Here are some common deficiencies and how to treat them:
Vitamin A
• If you’re not getting enough Vitamin A, you may have poor night vision, dry or cracked skin, dry mucous membranes, nerve damage, slow wound healing or a reduced ability to taste, hear and smell. To get more Vitamin A, be sure to eat plenty of leafy greens and colorful vegetables, including carrots, sweet potatoes and red bell peppers. Dairy products are also a great source.

Vitamin D
• Rickets, which causes weak muscles, delayed tooth development and soft bones, is common among children who are unable to absorb Vitamin D. Adults may also develop soft, porous bones that can break easily if lacking this essential vitamin. To increase your intake, opt for fatty fish, eggs and foods fortified with Vitamin D. You should also spend some time in the sun, since Vitamin D can be made in our skin when exposed to sunlight.

Vitamin E
• Not getting enough of this vitamin can cause harm to your central nervous system, lead to neurological disorders and make it difficult to absorb healthy fats. You can find Vitamin E in nut oils, sunflower seeds, wheat germ, spinach and whole grains.

Vitamin K
• A deficiency of Vitamin K, which is essential in helping blood to clot, often makes people more prone to bruising and bleeding. Be sure to include Vitamin K-rich foods into your diet, such as green leafy vegetables, brussel sprouts, broccoli, cauliflower, cabbage, fish, meat, eggs and cereals.

Vitamin C
• The most common result of Vitamin C deficiency is scurvy, which can cause bleeding gums, bruises, poor wound healing, anemia and more. Foods that have plenty of Vitamin C include citrus fruits, berries, cantaloupe, watermelon and vegetables such as spinach, green and red peppers, tomatoes, cabbage, brussel sprouts and potatoes. You can also find it in milk and fish.

B Vitamins
• There are many different types of B Vitamins, which help you metabolize carbohydrates, fat and protein to keep your body energized. A couple of the most common deficiencies include Thiamin and Vitamin B12. A Thiamin or Vitamin B1, deficiency can result in heart problems, poor appetite, weight loss, stomach problems, depression and inability to concentrate. Whole grain products, lean meat, legumes, nuts, dairy products and vegetables such as cauliflower, spinach and kelp are great sources.
• Vitamin B12 is important for making our body’s genetic material and even red blood cells. A deficiency can cause fatigue, increased heart rate, pale skin, sore tongue, bruising, upset stomach, diarrhea, nerve damage and even dementia. You can make sure you get plenty of this vitamin by consuming meat, poultry, seafood, dairy products and eggs.

 

Be Proactive in your healthcare, Health Tips!

All About Vitamins – For Better Nutrition And Life!

Author: John Wellington

For those who want to find out more about vitamins, it can be confusing, especially when you are trying to figure out the right type of supplements that one needs to take. In spite of all the times that we have been told, at one point of time or another, that if we ate a nutritionally balanced meal three times a day, then there is no need for dietary supplements or the prerequisite to know about vitamins, but for sure, this just is not realistic in our society. A great number of us are stressed out everyday, and do not always find the time to eat at all let alone a nutritionally balanced meal (and three of them?!). Vitamins should never be substituted for good nutritional intake. Your body needs fuel to carry out all the tasks you have to attend to in a day. A good diet is comprised of calcium, protein, carbohydrates, fats, and fiber supplemented by vitamins as required for specific health concerns. A lot of food items are enriched with vitamins and minerals, such as breads, pastas, and cereals. One can find information regarding vitamins listed on the packaging; this includes the percentage of the daily recommended allowance of each, which will give you a pretty good idea of how much you are getting of a certain vitamin or mineral. Calcium is an important mineral, especially for women, and most sources about vitamins state that women should consume at least 1200-1500 mg of calcium daily. Most calcium supplements only include 30-50% of the recommended daily amounts and must be supplemented by diet intake of other sources, such as cheese, yogurt, milk, and ice cream.   Vitamin D is an important vitamin and is essential to bone health. This is included in some calcium supplements or can be absorbed through the skin via sunlight. However; for people living in northern states, or for the elderly, this is not always an option, therefore a vitamin supplement is the answer. If you are really interested in taking care of yourself, then part of it lies in learning about vitamins and minerals and what our bodies require for optimal health. There are a number of sources that are available to you to learn more about vitamins and how certain vitamin deficiencies and excess intake can be harmful to your health. Every person needs to take an active role in one’s health, be familiar about vitamins in one’s cabinet, and also in finding the vitamin that is right for you. Additionally to searching on the web, you can find loads of information about vitamins in various health publications, or you can even consult a nutritionist or naturopathic physician for advice about vitamins and supplements, and how you can implement them into your diet. All the best to your good health!   John Wellington provides readers with up-to-date commentaries, articles, and reviews for health, wellness as well as other related information.

Be Proactive in your healthcare

Why Water is So Important to our Health? 10 Fact to Know!

1. Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water!

2. Water makes up nearly 85 percent of your brain, about 80 percent of your blood and about 70 percent of your lean muscle. (Because there are a lot of tissues that have less water, the average is about 50 percent.).

 

water

3. It is difficult for the body to get water from any other source than water itself. Soft drinks and alcohol steal tremendous amounts of water from the body. Other beverages such as coffee and tea are diuretics therefore stealing precious water from the body.

4. Water plays a vital role in nearly every bodily function. Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

5. Water is essential for proper digestion, nutrient absorption and chemical reactions. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. No less important is the ability of water to transport waste material out of our bodies.

6. Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. Not only will the body burn more fat when well hydrated but because there are increased oxygen levels you will also have more energy.

7. Water helps remove toxins from the body, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

8.Water regulates the body’s cooling system. Sports drinks are useful when consumed after or during vigorous and prolonged exercise in high heat. But most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise. For instance, if you drink 12 ounces of plain water, your body will absorb 8 ounces of it within 15 minutes.

Note: If you drink 12 ounces of a 10% sugar solution, less than 1 ounce will be absorbed in the same period. The typical soft drink is a 10 to 12% sugar solution.

9. Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body’s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body’s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.

10. Dehydration can occur at any time of the year, not only during the summer months when it is hot. The dryness that occurs during winter can dehydrate the body even quicker than when it is hot. When you are dehydrated you tend to eat more.

General Rule: Due to the fact that every body is different the rule we often hear about drinking 8-8oz. Of water per day can be misleading. We need to drink half our body weight in ounces of water every day to provide the body with its MINIMUM water replacement requirements. Triple the intake for better results.

Always consult your healthcare provider if you have any questions or concerns.

Be Proactive in your healthcare, Blog

Walking..one of the most simplest forms of exercise and also very effective!

Do you know anyone who is pre-diabetic?

If so then you might want to let them know about this research.

It shows that while the greatest overall improvements were achieved by those undergoing diet, exercise and weight loss program, exercise alone at moderate intensity done a high amount of times per week was nearly as effective.

Tune in tomorrow… for more on pre-diabetes and ways to be proactive in your healthcare!!

Be Proactive in your healthcare, Family Life

Biggest purchase regrets… – Self-Care Is The New Healthcare

Saturday before school starts, daddy takes boys to get haircut.  JcPenny was having a special “back to school haircuts”.  The good news was that the hair turned out great! Yeah 🙂   As they were leaving, Karson sees Cars!!  Daddy quickly got the boys away from the toy section.  Karson screamed as they left with the disappointment of not getting the amazing collection of Cars and the “Big Mac”.

A little over a week later…. Karson is sick.  Daddy says you can stay home with mommy and have a special day!  Of course, Karson remembers – JcPenny and his great find of the most amazing Cars – Big Mac!!  Daddy (probably not really listening) tells him yes Mommy and you will have a special day.   In Karson’s mind this translates to getting his “Big Mac”.

Mommy and Karson head to JcPenny for their special day.  I knew what he wanted!  I had no idea how much this toy would cost!!!  Karson was so excited — “daddy said I could get it mommy”… what was I to do?!?

We are now the owners of the “Big Mac”  $80 bucks..later…