February 2015 – iOTH Health

Will Vegetarianism make you miss out on Nutrition?

Vegetarians often find themselves culinarily challenged due to a limited range of vegetarian products. If you are one of the vegetarians, you would know how difficult it gets to transform bland vegetables into flavorsome dishes. Also, for a vegetarian, vitamins, minerals and even protein intake becomes a matter of concern. However it is not as complex as you think. A vegetarian diet can not only provide you with all the nutrients but some added phyto chemicals and compounds, to promote optimal health. Just some clever additions and your veg meal can turn into a complete nutritious diet.

Following are some vital nutrients you must incorporate in your diet:

Calcium

It is an important mineral that helps to maintain strong teeth and bones. It is found in ample amount in milk, its products and also in vegetables such as broccoli and turnip. There are several calcium fortified products including juices, soy yogurt, soy milk and tofu which are good sources of calcium.

Iodine:

You don’t have to be a non vegetarian to maintain your iodine levels as, just a quarter teaspoon of iodized salt provide a significant amount. Iodine is an important mineral and a component of thyroid hormones. These hormones help to regulate metabolism and growth of major organs. Apart from iodized salt, green veggies, sweet potatoes, soy bean are rich in iodine.

Iron:

Vegetarians are recommended to consume iron twice the iron intake of non vegetarians. It is a key component of red blood cells and diet deficient in iron can lead to anemia i.e. low hemoglobin levels in blood. So design your recipes with peas, whole-grain products, lentils, enriched cereals, leafy green vegetables and dried fruits to fill up your iron sinks. Also, along with iron rich diet, eat foods rich in vitamin C, citrus fruits, tomatoes, strawberries, cabbage and broccoli to help your body absorb iron.

Omega-3 fatty acids

This group of fatty acids is the most discussed. These promise an array of health benefits along with protection from depression and dementia. Although it might be a little hard for the vegetarians to maintain sufficient levels of this essential fat through their diet some extra effort to swap their usual products with omega 3 rich sources will surely be beneficial. Walnuts, olive oil, canola oil, ground flaxseed and soybeans are good sources of omega 3 fatty acids. You may even consider fortified products or omega 3 enriched supplements.

Protein

You just can’t do without proteins! These are building blocks of our body and help maintain healthy bones, skin, muscles and organs. You can also get sufficient protein from dairy products and plant-based foods if you incorporate a variety of them in your daily diet. Plant sources of proteins are lentils, legumes, nuts, seeds and whole grains.

Vitamin B-12

Vitamin B 12 is involved in various functions and is found almost exclusively in animal products. However, you can make up for this Vitamin through milk, yoghurt, mushrooms, fortified soy products and cereals. The deficiency of these vitamins can go unnoticed especially in vegans.

Vitamin D:

An adequate sun exposure is sufficient for your body to produce this ‘sunshine vitamin’. However you can also obtain Vitamin D from cow’s milk cereals and fortified products. So, stop shunning the sun and get your vitamin levels right!

Zinc:

Zinc helps to propel more than hundred enzymes in our body and plays a vital role in cell division and proteins formation as well. You can go for cheese, whole grains, legumes, nuts, soy products, and wheat germ to bulk up your zinc levels.

Although non vegetarians may brag about the taste, nutritious value and variety of their meaty diet, veggies have a number of reasons to stick to a more humane diet. Some of the points that you can use for your defense are:

Vegetarian diet is heart friendly.
Plant derived foods lower the risk of cancer because of being high in anti oxidants.
Plants don’t spread flu, but Non Vegetarian diet can be diseased or toxic. Recent studies have even found traces of antibiotics in chicken.
Ease the symptoms of menopause by Phytoestrogens. These can alter estrogen and progesterone levels, and thus ensure a more comfortable passage through menopause.
It is full of fiber which not only helps in digestion and absorption but also helps to keep your body weight under check. Sad enough for non vegetarians, meat contains no fiber at all!
It is rich in health promoting carotenoids.

Therefore you have not one or two but plenty of reasons to endorse a vegetarian diet. So, add more twist to your plate with colorful vegetables, gritty whole grains, crunchy nuts, fresh yoghurt or cheese and stop digging for more excuses to turn vegetarian. And after all this, if you still can’t suffice your nutrient demand, dietary supplements is your cherry on the cake.

Why Do You Need Omega-3 Cod Liver Fish Oil During Pregnancy?

The benefits of omega-3 cod liver oil are extremely popular. In fact, scientists are now championing its health benefits on unborn bubs too. Does that mean intake of omega-3 is even more important during pregnancy? Read along to find out!

Foliate is extremely important for expectant women, or for women who are planning to get pregnant. This is because it helps reduce baby’s risk of being born with spina bifida or various other kinds of neural tube defects.

A recent research has concluded that omega-3 fatty acids may offer similar valuable health benefits in the development of unborn baby. According to this study, docosahexaenoic acid (DHA), a specific type of omega 3 fatty acid may help in brain development of babies. Another study reveals that women who regularly consumed omega-3 during pregnancy gave birth to babies with reduced risk of eczema and food allergies. Also, women with lower intake of omega-3 fatty acids substantially increased their risk of having early delivery.

Why Is Omega-3 Important?

Regular intake of omega-3 cod liver oil is crucial for maintaining proportionate balance of hormone like substance – prostaglandins. This is essential for maintaining various physiological functions such as blood clotting, blood pressure, allergic responses, nerve transmissions and inflammatory reactions, functions of gastrointestinal and kidneys tracts along with production of other hormones.

This specific role of omega-3 in producing extremely beneficial prostaglandins clearly explains its health benefits including improving cognitive function, prevention of heart diseases and regulation of inflammation.

That’s not all – high doses of omega-3 fatty acids have been shown to reduce mood disorders and new studies are now identifying their potential benefits to help improve a wide range of autoimmune diseases, such as rheumatoid arthritis and lupus.

Benefits of omega-3 during Pregnancy

Omega-3 cod liver oil has been found to be extremely essential for both early visual development and neurological development of the baby. Sadly, despite its vast health benefits, the standard diet of every second pregnant women is severely deficient in omega-3.

This specific omega-3 dietary deficiency is compounded by the fact that expecting women become depleted in omega-3s, as their fetus uses for the development of its nervous system. Omega-3s are also used after birth to make breast milk.

With every subsequent pregnancy mothers keep becoming deficient in omega-3 content. Therefore, adding DHA and EPA in the diet of a pregnant women, is by far the best way to enhance the visual and cognitive development of their babies. Various studies have also revealed that having higher doses of omega-3 cod liver fish oil during pregnancy may help reduce the risk of allergies in infants.

DHA and EPA have been shown to have individual effects on pregnancy as well. These not only prevent pre-term labor, but are known to reduce the risk of pre- eclampsia and may also increase birth weight.

A deficiency of omega-3 may increase the risk of depression in expecting mothers. This also helps explaining worsening of postpartum mood disorders which begin early with subsequent pregnancies.

How to Get Your Daily Dose of Omega-3s

The best sources to get omega-3 – DHA and EPA are cold water fishes including tuna, salmon, anchovies and sardines to name a few. However, a vast ratio of population across the globe is concerned about toxins and mercury content in fish, which makes it difficult to consume required quantities of omega-3, especially during pregnancy.

This is one main reason why, purified and reliable omega-3 supplements are often the safest source of unadulterated form of EPA and DHA. A superior quality fish oil supplement, such as Super Omega TriplExpert, from iOTH is perfect for delivering the innumerable health benefits of DHA and EPA without any potential risk of toxicity.

Omega-3 Myth Buster

There are people who believe that flaxseed oil is rich in omega-3 fatty acid content. However, it should be noted that flaxseed contains shorter chain of omega-3s, which is quite different from longer chain of EPA and DHA.

Expert Advice For Mums-To-Be

Mums-to-be are advised to take their regular doses of purified omega-3 supplement along with the essential vitamins that are already advocated. It should also be noted that whole folate still remains the most important supplement for pregnant women, expecting mothers should consider the latest findings on omega-3s for normal fetal growth and development.

Why B Complex Vitamins are Good for Pregnant Women

“Improve the quality of food instead of eating for two.” This should be the motto for eating food during pregnancy of a woman. Energy demand, i.e. daily calorie requirement in pregnancy (from the fourth month) is only slightly higher than usual; on average, will require only 250-300 kilocalories per day. However, a pregnant woman needs more minerals, trace elements and vitamins. So you should especially take care of your diet during pregnancy, consuming lots of fruit, fresh vegetables and dairy products. Many women are seduced by the old adage of “eating for two”. This form of feeding results in an unhealthy weight gain and, in severe cases, to pregnancy diabetes because it is not the quantity that is important but what matters is the quality.

Vegetable fats are particularly important during pregnancy. To avoid constipation, you should eat plenty of foods rich in fiber such as whole wheat bread, raw vegetables and fresh fruit, which also contain minerals and vitamins that the body needs. It also recommends eating fish three times a week. During pregnancy, the proportion of food should be as follows:

Between 15 and 17% protein
Between 15 and 17% fat
Between 50 and 60% of carbohydrates

Vitamins are grouped into two categories:

Fat-soluble vitamins are stored in the fatty tissue of the body. The four fat soluble vitamins are A, D, E and K.
There are nine water-soluble vitamins that the body needs to use immediately. Any excess water-soluble vitamins leave the body through urine. B12 is the only water-soluble vitamin that can be stored in the liver for many years.

The B complex vitamins are mainly present in whole meal bread, cereals, legumes, fish, potatoes and milk. Lack of vitamin B1 may lead to heart failure, of both the mother and the fetus. Normally, in developed countries the lack of vitamin B is very rare, so that an additional intake of it may not be necessary. Lack of vitamin B6 may be related to the onset of morning sickness.

Food Sources

Vitamin B12 is found naturally in a wide variety of foods of animal origin. Plant foods do not contain vitamin B12 unless they are fortified.

You can get the recommended amounts of vitamin B12 by eating a variety of foods, including:

Organ meats (beef liver)
Shellfish (clams)
Beef, poultry, eggs, milk and other dairy products
Some nutritional yeast and cereal breakfast

To find out if vitamin B12 has been added to a food product, check the nutrition information panel on food labels.

The body absorbs animal sources of vitamin B12 much better than plant sources. Sources of vitamin B12 that do not come from animals vary in amount and are thought to be unreliable sources of this vitamin.

Side Effects

A lack of vitamin B12 (B12 deficiency) occurs when the body does not get or is unable to absorb the vitamin you need.

Many people over age 50 lose the ability to absorb vitamin B12 from food.
People who follow a vegetarian diet should try to eat foods fortified with vitamin B12 or talk to your doctor about taking supplements of this vitamin.
Those who have had gastrointestinal surgery, such as surgery to lose weight, lose the ability to absorb vitamin B12.
It is possible that people with digestive disorders such as celiac disease or Crohn’s disease, cannot absorb enough vitamin B12.

Low levels of vitamin B12 can cause:

Anemia
Loss of balance
Numbness or tingling in arms and legs
Weakness

Recommended

The best way to meet the needs of vitamin B12 in your body is to eat a wide variety of animal products.

Supplemental vitamin B12 can be found in the following:

Almost in all multivitamins. The body best absorbs vitamin B12 when taken together with other B vitamins, including niacin, riboflavin, vitamin B6 and magnesium.
A prescription form of vitamin B12 can be administered by injection or nasal gel.
Vitamin B12 is also available in a form which is dissolved under the tongue (sublingual).

The Recommended Dietary Allowance (RDA) for vitamins daily ration reflects how much of each vitamin must obtain the majority of people every day. The RDA for vitamins may be used as goals for each person. The amount of each vitamin you need depends on your age and sex. Other factors, such as pregnancy and disease, are equally important. Pregnant or lactating women need higher amounts. Ask your doctor what amount is best for you.

Dietary Reference Intakes for Vitamin B12:

Babies (adequate intake):

0-6 months: 0.4 micrograms per day (mcg / day)
7-12 months: 0.5 mcg / day

Children:

1-3 years 0.9 mcg / day
4-8 years 1.2 mcg / day
9-13 years 1.8 mcg / day

Adolescents and Adults

Men and women 14 years and older: 2.4 mcg / day
Pregnant women and adolescents: 2.6 mcg / day
Women and lactating adolescents: 2.8 mcg / day

Which Vitamins are crucial as you grow from a Mother to a Grandmother?

As a woman you experience several changes with passing years both physically and mentally. Consequently, you have to be extra cautious about your nutritional demands particularly vitamins and minerals. Proper balanced diet and exercise are two of the key health keepers. But how long can you honestly stick to a well balanced diet? A family wedding or a holiday with friends is enough to challenge your health resolutions. So, how can you keep your nutrient intake in check? The answer is- Vitamin supplements. A vitamin supplement is intended to provide vitamins that may not be consumed in enough quantities through diet alone. Although most health experts advocate for whole food as the best source for nutrients, multivitamin supplements become essential in situations where diet alone is unable to fend for the nutritional demand.

There are some essential vitamin supplements for women that can help to plug the nutritional void. Following are some vitamins that women should consume:

Vitamin A:

Vitamin A helps to maintain supple skin and healthy eyes. It is also needed for reproduction and breast-feeding. Green vegetables, fish and whole milk are some good sources of this vitamin. Daily requirement: 2300 IUs.

Vitamin B:

All the B vitamins help to maintain a healthy metabolism and sharp mind. Vitamin B6 is found to ease the symptoms of pre menstrual syndrome or PMS. But the most important vitamin for women among all the B vitamins is folic acid or Vitamin B9. Folic acid helps to keep red blood cells well and also ensure healthy babies in pregnant women. Falling short of this vitamin during pregnancy can lead to increased risk of major birth defects of brain and spine of the baby. Folic acid demand can be met by consuming ample of whole grains, beans, lentils, pea etc. But if you are pregnant your daily demand increases to 600 micrograms. Hence, you may need to take Folic acid supplements if doctor recommends. Daily requirement: 400 micrograms.

Vitamin C:

Go citrus crazy because this vitamin has many health benefits apart from acting as a stress buster. Vitamin C has antioxidant properties which help to boost the immune system, prevent heart diseases and eye problems. Vitamin C also aids in the production of collagen which is a major structural protein and keeps wrinkles off your skin. Daily requirement: 75 milligrams.

Vitamin D:

This ‘sunshine vitamin’ is extremely important for healthy teeth and bones. It is synthesized in the body on exposure to sunlight. So, if you often shun the sun, think again! Vitamin D helps in absorption of calcium and phosphorus from your diet. Studies have revealed that this vitamin even helps to prevent breast and ovarian cancer. Elderly people above 60 years are at higher risk of osteoporosis as they are unable to produce sufficient amount of Vitamin D. This may be either due to insufficient exposure to sunlight or lesser receptors in the skin for tapping the sunrays. Daily requirement: 1000-2000 IUs.

Apart from these vitamins, women also need to take care of the following minerals primarily:

Calcium:

Elderly women are prone to post menopausal osteoporosis due to a slump in estrogen levels. That means you need to take extra care of your bone health. Calcium aids in bone mineralization and is one mineral that is recommended to be taken as a supplement after menopause. So, fill up your milk glasses and yogurt cups to get stronger and healthier bones. Some plant products such as flaxseeds, legumes and nuts are also found to contain estrogen like compounds called phyto estrogens that help to maintain optimal health in women. Daily calcium requirement: 1000 micrograms.

Iron:

Heavy menstruation? Don’t ignore your iron demand. Iron deficiency can lead to anemia and weakened immune system. So, keep munching iron rich food such as banana, apples, spinach, red meat to maintain good levels of iron in your body. Doctors can recommend iron supplements if you are tested consistently low in hemoglobin levels. Daily Requirements: 18 micrograms.

Nutrition during Breast feeding:

Only a healthy mother can pass on good health to her child through breast feeding. Therefore, at this stage of motherhood, a woman needs to take care of her personal nutritional need as well as that required to produce the breast milk. The best way is to consume a nutritious diet enriched with the goodness of fresh fruits, vegetables, milk and its products, fish, eggs etc. Also there are certain drugs that can adversely affect or enter in the milk supply and consequently harm your baby. Thus, it is best to consult your doctor on this. He may also recommend certain dietary supplements if required.

A healthy mother fosters a healthy family. So, take care of your diet and age gracefully and healthily.

What You Always Wanted to Know About Whey Protein Powder

If you are on a weight loss program or body-building to achieve a healthy and toned body, use whey protein as it can really help you reach your goals. The whey protein is derived from the cow’s milk while making cheese. This naturally produced supplement has a very rich count in protein and contains important amino acids your body needs. The incorporation of whey protein in your diet or exercise routine will help strengthen the muscles and give you more energy.

If you are a fitness freak then you surely must have heard about whey protein powder and creatine, the two known widely used dietary supplements among athletes and fitness enthusiasts. The main reason behind the popularity is their potential to promote muscle strength and muscle hypertrophy through increased protein synthesis. The key to whey protein efficiency is the high concentration of essential amino acids and branched chain amino acids necessary for anabolism and regeneration of muscle tissue.

The questions that many consumers are worried about are how much supplement to take, how often it should be used, and what products are the most appropriate for the health, whether there are any side effects, and if there is a right time to ingest the supplement and achieve greater and more efficient outcome.

First things first, what is whey protein?

Whey is a yellowish- green liquid obtained in the process of making cheese. Therefore, it is not an ‘artificial’ or ‘rare’ product, and consumed for thousands of years, though of course the substance in powder we buy in cans has undergone a transformation process. Today, we know that this serum has high quality protein (beta-lactoglobulin, alpha-lactalbumin and serum albumin). In fact, it possesses the highest biological value of any known protein, or putting it in another way, whey protein is absorbed by the body with ease, making it a good ally after training.

Choose the amount and type of whey protein you need to have. The whey protein is available in most supplements and vitamins stores, dietary or specialty stores. The whey protein is available in packs ranging from 3 pounds (1 kg) to 10 pounds (4.5 Kg) and can cost $25 to $50 per package. The flavors in whey protein include chocolate, vanilla and fruit. For those who are looking to avoid artificial sweeteners or additives can buy a 100% natural product.

Best time to have whey proteins

There is no fix time to have whey proteins but a protein shake immediately after a workout will give you better results. Drinking whey protein after exercise gives your muscles cells the nutrition they need for repair. Taking whey protein will help you build muscle without losing nutrients repair process. If you involve yourself in weight lifting or strenuous exercises then you should drink whey protein shake before bed. While you sleep, your body heals and repairs itself and gives your body the nutrition it needs. Taking a little whey protein before bed also keeps you from waking up too hungry in the morning, when the first thing in the morning you have to do is exercise.

Types of whey proteins

Concentrated protein: In the first processing, it is obtained from concentrate protein serum. This contains certain amounts of fat and lactose, and consequently lower percentage of protein (typically 60-80%).
Isolated protein: It is processed by eliminating the fat (and virtually all lactose) to get isolate protein, much purer (90-95% protein), more expensive, and do not forget, much more processed.
Hydrolyzed protein: In recent years, hydrolyzed proteins have become popular in which the long chains of proteins break, facilitating further digestion. Despite its popularity among elite bodybuilders, my opinion is that whey protein already provides very rapid absorption, so why pay more for hydrolyzed protein? In fact, I think that in many cases the greater insulin response to this type of protein can even be counterproductive.

Whey protein benefits

Studies show that whey protein powder is not only used to gain muscle, lose fat and improve athletic performance, but is also have anticancer properties, helps in lowering triglycerides, improves the immune system, reduces stress / cortical , improves serotonin levels in the brain, and lowers down the blood pressure. Before, you go running to buy all the protein you find, remember that some of the studies are funded by the manufacturers themselves, so you should apply your own polygraph. But, even with a strict filter of skepticism, science appears to support its benefits, no doubt in that.

Whey protein drawbacks

Some critics argue that whey protein causes rapid absorption of energy and less on protein synthesis. Others believe that taking whey protein is just an expensive way to drink milk, nothing more. And, while it is true that milk alone has been successful in several studies when improving protein synthesis, people think that there is no special need of whey proteins in the diet.

Tune in for a Healthy Tone up

Who doesn’t get tempted to have a well sculpted body? However burning your flab is a herculean task which not only requires a well planned diet and exercise regime but also a strong self control and tremendous hard work. On the top of it, a dedicated trainer will help you stick to your goal. Amidst all the sweating, dieting and exertion, body building supplements are your all time companions. They increase your stamina; enhance muscle mass and help to indulge in intense work out with ease. Your health store offers a myriad of supplements for body building, and choosing the right one can be tedious. So, it is better to keep your knowledge updated and go for the best supplements for overall health benefits. Following are some of the popular supplements that body builders use.

CASEIN and WHEY PROTEIN SUPPLEMENTS

Casein and Whey milk proteins exhibit their best chemistry to form a complete protein supplement for body builders. Whey peaks up faster and provided the much needed protein boost whereas casein delivers its amino acids slowly over 6 to 7 hours to maintain optimum protein levels. Also most of the casein whey supplements are allergen free and are suitable for people with lactose intolerance. Casein-whey proteins are primarily present in protein shakes that are powdered body building supplements and can be mixed in milk or juices.

CREATINE

Do you practice high intensity gym exercises? If yes, then creatine is just your cup of tea! Creatine acts as a battery and replenishes the ATP in your body, thus keeping your energy levels gushed up. It is considered one of the most efficient supplements. Although it is found in meat naturally but if you are a vegetarian, you might have to consider creatine supplementation. So, before you jump out to order your body building supplements enriched with creatine, remember to pick up creatine monohydrate for maximum benefits.

POST-WORKOUT DRINKS

If you love protein shakes, you will certainly like to try these out. Post work out drinks contain simple sugars and other nutrients that promote muscular growth. Whey is the major protein found in these supplements and sugars help in the rapid absorption of this protein by the muscles. As the post work out drinks help in the rapid delivery of amino acids to the muscles, a drink before hitting the gym can boost up your energy levels and improve your stamina. And if you are worried about the sugar intake through these drinks, remember that any sugar consumed within 3 hours of rigorous physical training don’t add up to your fat! So guzzle the body building post work out drinks sans tension.

MULTI-MINERAL SUPPLEMENTS

You cannot afford to run out of minerals during the body building regime. Minerals help to activate several enzymes in the body. Also, as most of the vitamins are coenzymes, they are rendered useless without minerals. They interact with various hormones such as insulin, testosterone and growth hormone which are required for a healthy metabolism and growth. During physical exercises, you tend to lose a major portion of minerals in sweating or in other ways. Hence, include mineral supplements for body building so that you don’t miss out on these essential nutrients.

GREEN TEA

Rejuvenate yourself before or after the work out with the goodness of green tea. Green tea has maximum amount of anti oxidants as compared to any other beverage. Loaded with catechins, which are several times stronger in antioxidant activity than Vitamin C and Vitamin E, green tea makes the best beverage during strenuous work outs. However if green tea fails to lure you, you can go for tablets enriched with green tea to enjoy its benefits.

FIBER SUPPLEMENTS

Don’t miss out on fiber in the race for a well built body. You may be keeping all the essential nutrients in check but fiber just can’t be ignored. It helps in better absorption of food, lowers body inflammation, reduces blood pressure levels and also maintains blood glucose levels. So, if you are endorsing a low fiber diet, add fiber supplements such as wheat bran, oatmeal, pectin, guar gum etc. to your diet plan. Or else include at least five servings a day of various fruits and vegetables in your meals. Fiber supplements are useful in body building as they maintain a healthy metabolism which is a prerequisite for building up your muscles.

Apart from all the above supplements, taking ample of antioxidants with your meals can be quite beneficial. Citrus fruits and colored vegetables are rich sources of antioxidants. You can also consult your doctor on consuming glutathione and chondroitin supplements to relieve you from exercise-induced joint pains. Also, take extra care of your diet to remain healthy. So, go ahead and chart out your body building schedule and enjoy a toned up physique.

Tips to Improve Your Health at Work

Sitting behind your desk for long hours can be hazardous for your health. However, integrating a bit of wellness tips into your workplace can help you enjoy a healthier workday! If you’re spending most of your time in front of the system, then here’s some unsettling news for you: your job could actually be bad for your health. Research suggests that people who sit and work for long stretches are more likely to be depressed and obese, mainly due to the deficiency of Vitamin D than those who stay more active throughout the day.

So, in case you are tired of being tired and sick of getting sick, then here are 6 tips to help you improve your health at work.

Begin With The Right Foot

The more you walk, the better it is for your health – this is one of the most popular healthy lifestyle tips, which only a few follow. Therefore, for optimal health benefits make sure you begin your day by parking your car as far as possible from your office building. In case you take a public transportation then get off one stop early and walk the remaining way to your work station. Also, when you reach your office building, prefer taking the stairs and avoid using elevators.

Keep Away From Snack Attack

The mouth-watering snacks your co-workers place on their desk is nothing more but an invitation to add a few hundred calories to your diet every day. If you’re not careful with what you eat at work, you would easily gain a few unwanted pounds day after day. So, remember if someone at your workplace has a tempting candy dish, simply walk over the desk to avoid the temptation. Also, keep your personal stock of healthy food available to you to get over your periodic hunger, and resist yourself from reaching out to chips or cookies.

Hydration Is Essential

Drinking sufficient quantities of water, about 8 – 10 glasses daily, can help you keep your body well-nourished and hydrated. Certain foods also serve as an excellent source of water. Fruits such as oranges, watermelon, apples and grapes can further add up to help you meet your daily water requirements. Most often the 4 o’clock lull experienced my people at work is due to dehydration, therefore it is advised you have as much water as you can throughout your work day.

Walk Your Way Out In Lunch

Walking during your lunch hours is by far the best thing you can do during the entire day to stay fit and healthy. This ways you not only burn down your calories but are indirectly de-stressing and refreshing your exhausted self. Plus, as you are spending majority of your time indoors, then going out in the lunch time can also benefit you in getting your daily dose of natural Vitamin D through sunshine. In the absence of sun, however, you can meet up your Vitamin D requirements by consuming reliable and effective high quality Vitamin D supplements.

Fitness Breaks Are Essential

You can also practice some fitness breaks right at your desk by performing gentle stretching or any other form of mild exercises by making use of portable equipment. For instance, you can perform 15-30 seconds leg raises under your desk or hold your leg behind you for a stretch during the breaks for your wellness in workplace.

Protect Your Eyes

Eye strain is one of the most common problems encountered by people who spend a major portion of their day in front of their computer systems. It can not only cause difficulty in focus, but may also be the main reason for causing headaches and increased sensitivity to lights. In order to fight unnecessary straining of eyes, maintain a distance of about an arm’s length between you and the screen. Additionally, make sure you are regular with your daily consumption of essential supplements that contain perfect quantities of essential nutrients such as lycopene, beta-carotene, lutein, grape seed extract and methylcobalamin for healthy and radiating eyes.

Dispel your Fatigue with Energy Boosting Supplements

Your physically demanding work may leave you sans energy at the end of the day. Thus you may be deprived of spending quality time with your family and friends. This may compel you to indulge into energy supplements. However the question is that do they really work? Well, it all depends on your expectation levels. If you perceive energy vitamins as fuel tankers to give you the instant ‘get-up-and-go boost’ you might be discouraged with the results. But these can certainly make you feel active and healthy by supplying essential vitamins and minerals.

Types of Supplements for energy:

Supplements with calories:

If on one hand extra calories can spoil your weight loss or body building regime, on the other hand, these can even help to push up your energy levels! High calories energy supplements can provide you with a spurt of energy almost instantly. These generally include energy bars, shakes and power drinks. They are enriched with sugar, minerals and vitamins for satiating your energy needs. Due to their high glycemic index these supplements provide instant energy as soon as they enter your blood stream. Such supplements are suitable for athletes or people involved in strenuous physical activity who cannot always rely on food for energy intake.

Stimulants:

Caffeine
Green tea
Capsaicin in peppers
Bitter Orange containing synephrine.

All the above supplements stimulate processes which rev up your metabolism and can temporarily increase your alertness levels too. You have been banking upon coffee for late night projects but now green tea is steadily grabbing all the popularity. It is rich in caffeine and a storehouse of antioxidants that can keep your energy levels elevated. Capsaicin is also used in some supplements but its real effects on energy levels are still under investigation. Synephrine, found in bitter orange is a natural energy booster and an alternative to health-threatening ephedrine that was long used as energy booster until its harmful effects were revealed.

Supplements that regulate Energy Metabolism:

Coenzyme Q10
Creatine, carnitine, and amino acids like taurine, tyrosine and phenylalanine.
Vitamin B complex.

Creatine and carnitine work to replenish the energy fuel of the cell-ATP. This pumps up your energy levels my many folds. Coenzyme Q10 is naturally found in every cell to provide energy. This may be found in large quantities in organs requiring more ATP. If you have sufficient amount of these molecules in your body, taking more will not make you spin like a top but will be useless. However, for people who are running low in carntine, creatine or CoQ10, these energy supplements may be helpful.

You can add lots of vitamin rich foods to your meals to escape from having vitamin supplements. But if your diet fails to meet your demands, you may have to go to your doctors for some energy pills.

Alter your lifestyle and be energized

Come on, your great grandparents were more active than without energy pills. So why not try some conventional methods to perk up your life:

Energize with exercise:

If you think over exertion is unhealthy for you, sedentary lifestyle is equally bad! So, don’t sit back and work out. Indulge in any form of exercise you like as this will play a major role to lift up your energy threshold. Want proof? Consider sport persons who are always high in energy because of their capacity to work out heavily. You may need to push yourself to exercise at first but you will certainly start enjoying it as you progress. So, shun excuses and have fun with exercises.

Nibble up some nuts:

Nuts are loaded with proteins, sugars and other nutrients that can raise your energy supply at the time of need. The trick is to keep your pockets stuffed with nuts like almonds, raisins or walnuts to help you gain instant energy when you are drop dead tired!

Sleep like a baby!

This may be easy to say, but some people have major issues with sleeping. They just can’t get enough sleep. This is a common reason for drooping energy levels. So if you feel more fatigued these days, you may be compromising with your sleep. Your body needs to take enough rest and lack of sleep is detrimental for physical as well as mental health. A good hot bath and hot glass of milk at bed time can act as excellent sleep inducers.

Eat Right:

A healthy diet is a natural energy booster. If you are particular about what you eat, you are most unlikely to face any energy crunch. Your diet must include generous amount of whole grains, fresh fruits and vegetables, nuts, dairy and poultry products. Along with this you also need adequate amount of essential fats through fish and vegetable oils. So eat well as good food is all you need to produce ample of energy.

If you still want to consider taking energy supplements, go ahead and try out a range of energy boosters available but don’t forget to consult your doctor first.

Supplement your Knowledge about Supplements!

Stuck in a stinking busy life? But, your body needs all the nutrients in right amount to keep going. So why not pop a pill and make up for all the missing nutrients that cannot be taken care of through diet! This is why most of us reach out for vitamin and mineral supplements. However, there is some vital information that you must gulp before a vitamin pill. After all, you have to choose a supplement from a myriad of products. So what is to be kept in mind before selecting a supplement?

Powder, Capsule or Syrup?

After you have figured out what vitamin or mineral you are deprived of, you can browse through a range of supplements available online. These are being offered in various dosage forms such as powders, tablets, capsules, tonics etc. What makes them different from one another is the rate at which your body absorbs the supplement. If you judge a supplement by its taste-tablet or capsule may be the best for you.

However, certain supplements are made as capsule or tablet to protect them from the corrosive stomach environment. Also, not all formulations of a specific vitamin are the same. For example, you need to decide whether to pick Vitamin D2 or D3 supplement for maximum health benefits. These days’ manufacturers have come up with pure supplements which offer high quality-hypoallergenic supplements for safe consumption. It is best to seek your doctor’s advice about the correct dosage form and formulations.

How safe is your Supplement?

When you buy a pack of biscuits, do you ever look for its safety warning or animal testing details? Certainly not! Similarly, even dietary supplements are treated as foods rather than medications by regulatory authorities. This means that supplements manufacturers don’t have to show their products safety before launching them in the market. However, the product can be recalled from the market only if it is found to be unsafe.

Efforts are being made to bring supplement manufacturers follow certain standards called GMP or Good Manufacturing Practices like pharmaceutical manufacturers. The contact information of the maker is also mentioned on the bottle so that he may be contacted in case the consumer seeks any information.

Also, if you think the more the better is true for vitamins too, you are badly mistaken! Vitamins, especially fat soluble, must be avoided in high doses as they can be detrimental. Thankfully, extra amount of water soluble vitamins are expelled in urine.

People who must avoid the supplements

Supplements can interact with certain medications. Always consult your doctor before adding vitamins or supplements to your diet. The following people should avoid certain supplements:
Children younger than 18 years must not indulge in dietary supplements.
Those taking heart medications, diuretics, blood thinners, aspirin, immune-suppressing medications or steroid medications must avoid supplements as these drugs dangerously interact with dietary supplements which can result in grave complications.
A prenatal vitamin supplement is beneficial for pregnant and lactating women. But, some kinds of supplements can be dangerous for the baby.
Supplements must be avoided pre-surgery as they may cause bleeding and other dangerous complications.

Be a smart buyer:

Keep these tips in mind before buying a supplement:

Browse the net and look for scientific evidence about the supplement, its effectiveness and safety in published scientific studies. PUBMED database might be quite helpful in this.
No product is a magic potion! Don’t get carried away by compelling descriptions which promise to ‘cure’ you from a chronic disease within a ‘stipulated time’. It is a combination of everything – exercise, balanced diet, proper treatment and medication apart from the supplements you take that gives you relief.
Also don’t hesitate to contact the manufacturer to enquire about a specific product or data that the company has collected to validate the product’s claim.
Keep a check on the lists of supplements that have been reported to have adverse effects. These lists are maintained by FDA or NCCAM and updated online from time to time.

Quick tips for using dietary supplements:

Now that you have bought your supplement after all the rigorous investigation, following points must be taken care of:

Refrain from exceeding recommended dosages or take the supplement for longer than recommended.
Store the vitamins and supplements in a cool, dry, dark place to maintain their efficacy.
Always keep the all supplements out of the reach of the children, either on a high shelf or locked in a cabinet.

Always remember, that vitamins are always better on the plate than in pills and nothing can replace the goodness of food. Supplements can help you bridge the nutrition gaps in your diet but if you are regularly skipping your meals or following an unhealthy diet plan, you supplement in take will be rendered useless.

Something You All Should Know About Herbal Health Supplements

It was the time when people used to rely on organic sources of food and easily cover up all the nutrients that are necessary for the body, but now the tables are turned. People have started preferring herbal dietary supplements over natural food, and somehow it is better for the coming generations. The fact behind the appreciation of this selection is because in the coming years people will be so busy that they can’t afford enough time to have proper meal, and then these supplements will cover the nutritional needs of the body. Many people take dietary supplements to feel good and health care. With so many dietary supplements available and so many messages about their health benefits, how does a consumer know what is safe and effective?

Herbal health supplements are a type of dietary supplement. An herb is a plant or plant part (such as leaves, flowers or seeds) used for its flavor, aroma and its therapeutic properties. The term “botanical” is often used synonymously with “grass”. An herbal supplement may contain a single herb or a mixture thereof. This fact sheet provides an overview of dietary supplements discusses safety considerations and suggests sources for additional information.

Here “Natural” doesn’t mean natural

It is a big misconception spreading among people that all the vitamins and herbs labeled as “natural” are really natural and safe. Do not think that all supplements and herbal products are safer than medicines just because they occur in nature or come from plants. Although supplements and herbal products are advertised as “natural”, they are not necessarily natural to the human body. Some supplements and herbal products may contain other ingredients that may even make you sick.

Sometimes the supplements contain drugs that are not described on the label, such as steroids or estrogen. Some of these products may even contain toxic (poisonous) such as arsenic, mercury, lead and pesticides. However, some herbal supplements stores of vitamins, minerals and dietary supplements follow the quality standards of the US Pharmacopoeia Convention. These supplement manufacturers volunteered to have their make tests supplements for quality and purity by an outside company before they are sold. These supplements often show credentials additional quality on their labels, such as “USP Verified” (verified by USP) or “Approved Quality”. Choose your supplements carefully and ask your doctor or pharmacist if you have questions.

How should I take supplements and herbal products safely?

Read the instructions on the supplement label to find out how much to take and how often. If you have questions about how much to take, call your doctor or pharmacist. Follow these tips to ensure that you are taking the correct amount:

If you take a prescription medication, ask your doctor if it is okay also take supplements and herbal products.
Take only the amount recommended on the label. Do not assume that the more supplements or herbal products take work better or faster. Taking more than the recommended amount can be dangerous.

Can supplements and herbal health products cause other problems?

Yes. The vitamins and herbs can have other unwanted effects. For example:

Glucosamine products may contain sodium. If you have a low sodium diet, talk to your doctor before taking glucosamine.
Kava can increase the effects of alcohol. Do not drink alcohol if you take kava products.
Black cohosh contains salicylates phytoestrogen, so avoid it if you are sensitive to aspirin or other salicylates.

You should not take more than the recommended dose of any supplement or herbal health product dosage. The problems that these products can cause are more likely to occur if you take too much or for too long

How should I store supplements and herbal products safely?

Store all supplements up high and out of reach and sight of young children. Keep these products in a cool, dry place prevent lose their effectiveness before their expiration date. Do not store cabinets in bathrooms or toilets that are often hot and humid.

Is it safe to take herbal products if I have health problems?

Supplements and herbal products may not be safe if you have certain health problems. Older adults may have an increased risk of problems from these products. Talk to your doctor before taking herbal products if you have any of the following health problems:

Problems with blood clotting
Cancer
Diabetes
Enlarged prostate gland
Epilepsy
Glaucoma
Heart disease
High Blood Pressure
Immune system problems
PD
Psychiatric problems
Liver problems
Apoplexy
Thyroid problems

If you are having surgery, make sure you tell your doctor if you use herbal products. Herbal products can cause problems with surgery, including bleeding and problems with anesthesia. Stop using herbal health supplements at least 2 weeks before surgery or sooner if your doctor recommends it.