The Best Prenatal Multivitamins

There is never a more important time to stay healthy than when you are pregnant, and a lot of mothers know this very well. At this juncture, your life is not just about yourself, but also for your baby. Proper nutrition is not just important, but it’s an essential point of consideration when you are pregnant.

Whether you have the nutrients your body needs or not, your baby will still need to get nutrients from your body. Therefore it’s advisable that you keep your body properly nourished. Sadly, quite some new mothers usually do not get all the nutrients needed, and therefore it’s important to have nothing but the best prenatal multivitamins.

The Importance of Prenatal Multivitamins

There are some super foods like dates, liver, and avocados that are important in getting you all the nutrients that you need. However, with the industrial food system and the depletion in quality food, sometimes it’s not possible to get all the nutrients that you need from your food alone. Therefore it’s important to consider getting pregnancy supplements. These will help you have and maintain a healthy pregnancy. However, not all the prenatal vitamins are the same. Some are better than the others.

For many years, prenatal vitamins have been in use, especially in the line of iron and folate deficiencies. A lot of studies have been carried out in this field to help reduce the problems that women have during pregnancy and challenges with fetal development.

Sadly, in some cases, prenatal vitamin prescriptions can usually make the women experience stomach pain, constipation, indigestion, heartburns, and this can be a problem for someone who does not know how to choose the best prenatal vitamins. The biggest problem here lies in the composition of the prenatal vitamins. Some of these supplements or their blends have very high levels of folic acid and iron, and this proves to be a challenge in the long run.

The good thing with technological and medical advancements that have taken place over the years is that there are healthier options that are available in the market right now which help in countering these problems. Choosing the best prenatal multivitamin will help you have a successful and healthy pregnancy. 

Do You Need A Prenatal Multivitamin?

As a mother, you need to consume enough nutrients to meet your baby’s and your needs. There are some minerals and vitamins that you will both need which are important for your bodies.

These include the following:

  • Vitamin A for brain, eye, and respiratory development
  • Vitamin B1 to support the baby’s brain development and the nervous system
  • Vitamin B2 to support the development of healthy skin and eyes
  • Vitamin B3 to enhance the digestive system and to ease nausea
  • Vitamin B5 to support the creation of hormones and to ease leg cramps
  • Vitamin B6 might help with morning sickness and the formation of red blood cells.
  • Zinc assists in maintaining a balance in the body fluids, and at the same time supports your muscle functions, nervous system and maintains your copper level in check
  • Magnesium helps in keeping your blood pressure at manageable levels, and will also help your child have a healthy weight at birth.
  • Iodine will help in the formation of proper thyroid function, fetal growth, hearing, and metabolism.

There’s nothing like a quality substitute for nutrition during pregnancy. This’s why it is advisable that you get the proper supplements to help you reduce the prospect of health risks for yourself and your unborn child.

Crucial Nutrients

There are certain ingredients that must be present in the best prenatal multivitamins that you are using. You should discuss this with your doctor so that they can recommend something that will not just be useful for you and your baby, but something that will not leave you with an allergic reaction.

The following are some of the core nutrients that you will need in your prenatal supplements:

  • Vitamin B6 – It’s not one of the most important nutrients in prenatal supplements, but its role in helping you overcome morning sickness is notable. It also helps you have an easier pregnancy.
  • DHA – This is a unique Omega-3 fatty acid, commonly found in fish. It is a healthy fat, and it helps in supporting proper brain development for your baby. It’s recommended especially since some women struggle to have the right quantity of fatty acids for pregnancy in their diet.
  • Iron – When your body lacks sufficient red blood cells to transport oxygen through the body, you are at risk of anemia. During pregnancy, this can be quite a problem, and can easily result in complications for you, low birth weight and premature birth. Given that 15-20% of pregnancies involve iron deficiency anemia, this is an important supplement to have.
  • Calcium – Calcium is an important ingredient at generally all stages of your life. It supports proper bone growth for you and your baby. It will also go far in preventing the risk of osteoporosis in the mother.

Choosing the Right Prenatal Supplement

For someone who’s pregnant, it is usually a good idea to speak to your doctor about any decision you want to make. Your dietary decisions will not just affect you but also your child. Because of this reason, you need to ensure that you discuss any special dietary considerations with your doctor so that they can advise you accordingly.

In case your doctor recommends something general or a specific vitamin, it’s wise to stick to their advice. Now, there are a lot of prenatal vitamins available on the market, and it would not come as a surprise that you might be spoilt for choice.

Your doctor, on the other hand, has a good understanding of not just your body, your child’s development, and the products in the market, but also your medical history. This makes it easier for them to make a good assessment of the vitamins that would be great for you and your child.

To make the work easier for you, the following are reviews of 5 of the best prenatal multivitamins in the market now.

Top 5 Prenatal Multivitamins For 2017 

MegaFood Baby & Me

There are 2 varieties of this prenatal blend; Baby & Me, and Baby & Me 2 that do not have the herbal blend. There are some reasons why this would be an ideal vitamin for most mothers, especially if your doctor advises you to use it.

It has a good cross section of nutrients. You will need to get just the right amount of Vitamin D that your body needs. It’s also stacked with sufficient quantities of the good B vitamins and Vitamin K.

The iron, iodine, and zinc content are also worth appreciating. They are minerals that are very important during pregnancy. While this supplement is awesome, it’s worth noting that it does not have sufficient quantities of Vitamin A. However, in case you have cod liver oil in your diet, you should be okay.

Pros:

  • Does not have ginger
  • Has raspberry leaf tea which is a healthy addition to the diet
  • Their production standards are amazing
  • No pesticides in the product line, no herbicides or GMO
  • The prenatal supplements are made from fresh farm products

Cons:

  • Has a very low content of Vitamin A
  • Low on magnesium and calcium

New Chapter Perfect Prenatal

This is a good product that has been favored by a lot of women in the past. It’s important to mention that one of the features that stand out about it is the non-GMO factor. The challenges that women have with child development when it comes to GMO food are immense, and given that some of these risks persist through the life of the baby, it’s worth avoiding any product that has GMO components.

You will find it easier to use these supplements, given that they can be taken even on an empty stomach. When pregnant, one of the most important nutrients is folate, so this is a major negative for this supplement.

Pros:

  • Has a good content of iron and vitamins K and D
  • Has a sprout blend
  • Ingredients also include probiotics

Cons:

  • Insufficient content of iodine, zinc, calcium, folate, and magnesium
  • Has soy in the ingredients, a high allergen food
  • A Procter & Gamble product
  • Large pills, difficult to swallow
  • Does not have DHA
  • Does not have all the vitamins and minerals needed
  • You have to supplement with other products

Rainbow Light Prenatal

This is one of the top prenatal vitamin products and for a good reason too. With Rainbow Light, you have twice the iron content you will get in most of the normal prenatal supplements you will come across in the market. Other than that, it also has sufficient components of copper, zinc, iodine, and Vitamin C.

You will also benefit from the presence of probiotics which are easy on the stomach. The fact that you can easily take just 1 of these a day makes it easier for people who are busy or someone who for some reason cannot keep up with more than 1 a day.

Pros:

  • The ingredients used in the production of this prenatal are plant-based
  • No artificial flavors or colors
  • No preservatives or yeast
  • No eggs and nuts
  • No wheat or gluten
  • Has no dairy products or sugar ingredients
  • The presence of probiotics help with digestion concerns
  • It has the DHA soft gels
  • You will benefit from a good composition of the important nutrient values

Cons:

  • Lacks easily absorbable Vitamin D3
  • Lacks folate
  • Has folic acid, a problem for those who have the MTHFR mutation gene
  • It’s not cost effective

Vitamin Code Raw Prenatal by Garden of Life

This is one of the products that stand out in the market now and for a good reason. It is primarily a food-based prenatal. It’s a health supplement and will go a long way in helping you have a healthy pregnancy.

Pros:

  • It does not have GMO ingredients
  • There are no fillers in the ingredients
  • To help with nutrient retention, it’s processed at low heat
  • Have sufficient quantities of iodine, all the B vitamins, iron and Vitamin C

Cons:

  • Insufficient quantities of Vitamin K
  • Has a low content of copper
  • Low on zinc and other trace minerals
  • Not recommended for those with grain and seed allergies
  • You must take 3 capsules a day

Optimal Prenatal by Seeking Health

This prenatal was created by an expert in the MTHFR gene research, Dr. Ben Lynch. It has the necessary ingredients like folinic acid and methylfolate which are necessary for pregnant mothers whose bodies are unable to process folate or folic acid properly.

Pros:

  • It includes ingredients like adenosyl cobalamin and methyl cobalamin
  • Good for pregnant mothers with MTHFR defects
  • Has vitamin B12 in absorbable forms
  • Has a high content of most essential minerals and vitamins
  • Includes useful herbs and foods

Cons:

  • Has ginger, which has dire side effects
  • Lacks iron
  • Difficult to absorb nutrients in the body
  • It’s not a food-based supplement

Our Recommendation

Indeed, these are 5 of the most common prenatal supplements that you will come across in the market. However, this is not the entire list. There are so many others that you will come across and their features might not be the same as these, nor their pros and cons.

Since each has different needs, the choice of the best prenatal multivitamin will depend on what works for you, especially after consulting your doctor. However, it’s worth mentioning that the best prenatal supplement to consider is Rainbow Light. With this supplement, you have all the important nutrients you need to support your pregnancy, including DHA which is often left out in a lot of products.

When you look at the gentle probiotics that support your digestive system included in this supplement, you will be in a better position to benefit more from it. Together with a carefully planned out diet, you and your baby will have a healthy pregnancy, and you can only look forward to the day you give birth.

 

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Source: Postive health Welness

The Full-Body Workout That Keeps J.Lo in Amazing Shape – Infographic

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8 Fruits That Are Proven To Improve Your Metabolism

The best way to lose weight is to create a calorie deficit. While you can reduce the amount, you eat to do that, you can also give your metabolism a boost. Your metabolism is what controls a number of calories your body burns throughout the day. Boosting your metabolism will help to burn more calories leading to a larger calorie deficit without trying too hard.

To boost your metabolism, you need to eat the right foods. Great news about this is that the best foods are those that are naturally lower in calories. They’re also foods that are filling and overall good for you.

Not only do you improve your metabolic rate, but you end up eating fewer calories throughout the day by focusing on these specific foods. You will create a calorie deficit while protecting your health.

What do you need to eat? Well, it’s all about certain fruits. There are 8 fruits that you want to start eating more of daily.

Stock Up on Berries of All Kind

This is technically multiple fruits on one, so you do get more than nine individual fruits on this list. Whether you like blueberries, blackberries, or strawberries, you will find you get a metabolic helping hand through them.

Berries are full of fiber and water. That’s pretty much all you’ll find in most of them, although there are some natural sugars. The fiber and water (berries are almost 85% water) will help to keep you feeling much fuller for longer. Your body finds it harder to digest fiber, despite the fiber supporting your digestive system.

You can eat berries multiple ways to get the metabolic benefits. Eat them raw, put them on top of your porridge, or turn them into a smoothie. If you are going to blend, make sure you get the whole fruit rather than juice. With the juicing, you get rid of the fiber, so end up with more sugars.

You also support your overall health with berries due to some antioxidants in them. Blueberries and blackberries are among the best for antioxidants, but you can get so many health benefits from all.

Specifically, blueberries and blackberries are full of flavonoids, which help the body use up the leptin naturally produced properly. The leptin is used by the metabolism to burn fat.

Lower Insulin Levels with Grapefruit

Insulin levels can affect your metabolism. There’s a fruit for that!

It’s all about the grapefruit. Other citrus fruits are good, but grapefruit is the best. Studies have shown that grapefruits (despite being naturally sweet) help to lower the insulin levels within the body. When there is more insulin in the body, the metabolism can’t burn calories effectively. Everyone has higher insulin levels on a morning, so you want to start the day with grapefruit to help manage those levels and make it easier to kick start the metabolism.

There is also plenty of vitamin C in grapefruit, which helps to support the immune system. When the immune system is working effectively, the rest of the body does.

Of course, the fiber count in grapefruit is also important. It helps to keep you feeling fuller for longer, meaning you eat fewer calories throughout the day. Not only are you giving your metabolism a boost, but you’re also creating more of a calorie deficit through eating fewer calories.

Grab a Watermelon (or Two)

Watermelons are the best, but you can also get the following benefits from any melon. Yes, there are more than nine fruits on this list when you consider some melons out there.

There’s this common misconception that melons are full of sugar. Sure, they have natural sugar, and they taste sweet, but the sugar in melon is not the same as sugar in a cookie or brownie. Melons, specifically watermelons, will help to boost the metabolism and handle the potential sugar rush.

Watermelons are full of an amino acid called arginine. This amino acid improves the metabolism directly, helping you to burn far more fat throughout the day. Yes, it’s another fruit that has proven metabolism benefits through studies. Arginine makes sure that the weight loss is through the fat, as it helps to increase the muscle mass. This gives you another benefit since more muscle means your body burns more calories naturally!

It’s also worth considering the amount of potassium in melons—a nutrient that is more commonly associated with bananas. Potassium helps the metabolism by giving the body the right energy. When the blood sugar levels drop, the liver will produce a substance called glycogen to help keep it running. The glycogen helps to burn more calories without you feeding the body more.

How does melon come into this? Well, the potassium in melon supports the body’s ability to create the glycogen needed to support the metabolism.

Strawberries Deserve a Special Mention

Technically strawberries can be added to other types of berries, but they deserve a special mention on their own. When you want a fruit that is sugary and sweet, there are high chances that you think about strawberries. These summer fruits are naturally sweet, but they can get a bad reputation for this.

It’s time to ignore the myths. They’re excellent for their metabolism-boosting abilities. They’re packed full of vitamin C—yes, strawberries have vitamin C! It’s not just citrus fruits that are good for this.

The vitamin C helps to support the body’s metabolism, by encouraging the body to burn more fat. This will help you get more energy throughout the day, without consuming a lot of calories. A cup of strawberries will only give you 50 calories!

You’ll also get all the antioxidant benefits that other berries offer, supporting your immune system. And you curb those sweet cravings. You’ll feel like you’ve eating something naughty, even though you’ve eaten very few calories in your dessert!

Try Out Apricots

How often do you see apricots in the store but then bypass them? Well if you want to improve your metabolism, you want to start eating them more. Apricots are one of the best fruits for iron.

Why does your body need iron? Well, the iron helps with the creation of red blood cells and supports the flow of oxygenated blood around the body. When the organs get the right amount of oxygen, they will function efficiently.

If your body doesn’t get enough iron, the metabolism will slow down. The body struggles to work harder, and you will start to feel fatigued. Your muscles can start to ache, and you’ll get a brain fog that affects your clarity and memory.

A serving of apricots will give you around 20% of your daily iron allowance. At the same time, you get a fruit that tastes sweet without the masses of calories.

Switch Normal Oranges for Blood Oranges

These oranges are likely the least common in the supermarket, but you want to consider them. Blood oranges are packed with vitamin C, and will certainly satisfy those sweet cravings that you get daily.

Like with the strawberries, getting more vitamin C through blood oranges will support your metabolism. You’ll be able to burn fatter and store the muscle. By having more muscle mass, your body naturally has a stronger and faster metabolism. Your muscles need more energy than the fat cells.

You’ll also get more fiber through blood oranges, keeping your digestive system in check. It’s easier for your body to absorb the vitamin C that you’ve offered.

If you can’t find blood oranges, other citrus fruits are the next best thing. Oranges, tangerines, and satsumas are among the best to eat. Lemons can be good, but you may not want to eat the bitterness straight. Put some lemon slices in your water and start your day with a vitamin-packed treat.

Don’t Overlook the Apples

Apples are one of the most common fruits in the home, but they are commonly overlooked for their benefits. Did you know that they are great for boosting your metabolism? This is just one of the reasons people say that an apple a day keeps the doctor away. It doesn’t matter which type of apple you buy either. Choose one that you’re more likely to eat daily. If you can afford organic apples, you want to get them over others.

Eating apples will help to prevent metabolic syndrome. This is a disorder linked to diabetes, abdominal fat, and cardiovascular disease. Your metabolism slows down because of your illnesses, so you end up burning fewer calories throughout the day. Chances are you don’t notice this until you start to see the weight gain. It’s hard to recover the metabolism unless you eat the right foods, so you want to stock up on your apples.

You just need one small apple a day for the benefits. You can stock up on other protein-filled foods with the apples, and you’ll see an even better effect on your health. Studies have shown that eating an apple a day can reduce visceral fat (the dangerous fat around your middle) by 3.7% over the course of three years. You may not notice the difference initially, but you are putting your health first. Visceral fat surrounds your organs and prevents them working properly, affecting your metabolic health.

While preventing metabolic syndrome, apples will also help to fill you up. They are packed with water and fiber, helping to support your digestive system and making it easier for your intestines to soak up all the nutrients and absorb them for later use.

Your body finds it much harder to digest fiber out of all the other food groups. It will break the apple down over the course of the day, helping to increase your metabolism by 10%.

You also get plenty of vitamins B and K from apples, which also help to protect the health of your metabolism. The B vitamins support the adoption of carbs, fats, and protein into energy for your body to use throughout the day. Vitamin K helps to metabolize the protein in the body, as well as aiding with the blood flow.

Reach for the Pears

The last fruit on the list is closely linked to apples. Pears have many of the same benefits, particularly the vitamins and fiber contents. You get all the vitamins B and K that your body will need for the metabolic support. Your body finds it easier to turn the food groups into energy throughout the day.

Of course, pears are also packed full of fiber, which will help to keep you feeling fuller for longer. You will only eat 96 calories in an average pear, making it the perfect snack. The juicer the better when it comes to pears, as the water content will help the fiber make you feel full sooner.

Make sure you eat the pear skin. This is where most of the fiber is. Rather than drinking pear juice, opt for a pear smoothie made from the whole fruit.

Extra Tips to Support Your Metabolism

While eating the right fruits, there are other steps you can take to give your metabolism a boost. The first is to chew your fruits, rather than to drink them. While smoothies are better than juices for the fiber, chewing your food helps to get your body ready for the digestive process. The chewing alerts your stomach that food is coming, making more stomach acid appear and leading to more saliva. Your metabolism also gets the alert that calories are on their way for energy.

Make sure you follow a healthy and balanced diet. It’s very easy to think that eating a little will help you lose weight since you’re creating a bigger calorie deficit. However, your body will still need your help to get plenty of calories for normal functions. If your body doesn’t think it’s getting enough, it will slow the metabolism down, which will mean you burn fewer calories throughout the day.

You need to eat at least 1,200 calories every day to keep your metabolism working efficiently. The rest your metabolism will take from fat. Try not to eat fewer than 1,000 calories a day than the total amount of calories your body needs. This will help you lose around 2lbs per week, which means you only lose the fat and not the water and muscle within your body.

It’s also important to do some exercise daily. This will help you add more muscle to your body, while also burning more calories during the exercise session. Adding more muscles will help to tone your shape, as well as burn more calories naturally.

There’s no time like now to stock up on the right fruit. Add in the nine above to your grocery list, switching and changing now and then to avoid getting bored. You’ll not only find that you feel fuller and healthier, but your metabolism will be improved. You’ll have far more energy and will see better efforts while following your diet. It’s worth it for the different tastes and colors, right?

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Source: Postive health Welness

The All-In-One Guide To Homemade Body Cellulite Scrub

Cellulite is one of those things that many women believe they just must live with. That couldn’t be further from the truth. While it is completely normal, there are steps that you can take to improve the look and feel of your skin. It is possible to get rid of most cellulite.

It depends on the reason for cellulite and your skin type. It can also depend on the area of your cellulite.

To get rid of cellulite, you need a body scrub. The good news is that you don’t need to spend a fortune on products in stores or online. You can create your own from (mostly) ingredients that you can find in your cupboards.

So, here’s a look at your all-in-one guide to creating and using a homemade body cellulite scrub.

What Exactly Is Cellulite?

Cellulite is known by some other names, including orange peel syndrome and dermopanniculosis. It’s a form of herniation within the skin. The fat within the connective tissue within the skin pushes its way to the top and forms in clumps. The skin then dimples around the fat.

You will usually see cellulite form in the legs and buttocks, but it can also appear in the lower limbs or the abdomen.

Women are more likely to suffer from cellulite than men, and post-pubescent women are most at risk. There are still many people researching into cellulite and how/why it forms, but it appears to be a physiological element of life. Researchers believe that it could be hereditary, but it could also be linked to female hormones.

Weight does have some bearing but doesn’t completely cause cellulite to form. In fact, skinny people can suffer from it as much as those who are overweight. It’s just more commonly visible in people who are overweight. The appearance and the link to fat pushed through the fibrous tissues are the reasons why cellulite is considered a problem for fat people.

It’s not going to affect your health, but it can look unsightly. It can cause some women to cover up their bodies more and worry about what others will say.

The good news is you don’t just have to put up with cellulite. You can make a homemade body scrub for it. The trick is to encourage the breakdown of the fat particles. When you get rid of the fat clumps, you can smooth out the skin instantly.

Treatments Are Just Temporary Options

While it is relatively easy to get rid of cellulite, you will need to keep using them. The bad news is that all are just temporary options, especially when it comes to home remedies.

When using scrubs, you’re only treating the symptoms. You won’t get into the fat and stop it pushing through your skin. You need to sever the fibrous bands and break down the fat completely to help get rid of all cellulite.

One thing that you can do is turn the homemade treatments into regular parts of your beauty routine. You can continually help to improve the look of your skin, even if it is just temporary. Most of the treatments will last a week, which means you can just make the cellulite scrubs a weekly part of your beauty routine, helping to keep costs down and feel good about yourself.

While using the homemade remedies, you will get plenty of other health benefits. Many of the treatments have extra antioxidants and anti-inflammatory properties. You end up with more collagen, healthier skin cells, and a better glow to your skin. You’ll want to show off your legs!

Making the Best Homemade Body Cellulite Scrub

So, with that in mind, what do you need to create your perfect homemade body scrub? Here are five recipes that will work, so you have a range depending on your dietary and lifestyle preferences.

Coffee Grounds and Avocado Are the Best Options

Out of all the homemade treatments, you will find that coffee grounds show up the most in the recipes. This is because the ingredient is one of the best.

Coffee grounds contain caffeine, which helps to stimulate various elements within your body. Most importantly, the grounds will stimulate the production of collagen. When you have more collagen, you can help to improve the elasticity within your skin, so you’ll find it easier to cover up the lumpy sections from the fat.

Coffee is also full of antioxidants. They will help to fight against the free radicals and oxidative stress build-up. Your skin cells are rejuvenated, which helps to improve the appearance of your skin. When your skin looks good, people will focus less on the appearance of the cellulite.

Avocados are excellent options with the coffee. They’re full of healthy fats.

I know what you’re thinking: surely you don’t want to add fat to your fat. Well, avocado fats are much better for your body. They help with the collagen production and will aid with some of the fatty tissue breakdowns. They also help to improve the health of the skin cells, while adding more hydration to your skin.

Ingredients:

  • 1 cup of coffee grounds
  • 1 cup of brown sugar
  • 1 mashed avocado
  • 1tsp olive oil

Method:

  • Mix everything in a bowl, mashing to get a pasty consistency

You’ll need to rub the scrub into your skin in a circular motion. This helps to break down some of the particles further while boosting the blood flow in your body. When your skin gets more blood, water, and antioxidants, the collagen production will thank you.

After scrubbing, give the paste 15 minutes to soak into your skin. Rinse with some cold water. The cold water will help to tighten your pores and boost the blood flow. You’ll feel like you have a little more energy, which helps the body protect against more cellulite in a short space of time.

Switch the Avocado for Coconut

Instead of avocados, use coconut oil for the lubricant within this next scrub. The benefit of coconut oil is the antioxidants and antibacterial properties. You’ll get deep into the skin layers to fight off any chance of infection. Not only do you leave your skin looking better, but it is also healthier.

Coconut oil is one of the best hydrating oils for the skin. It takes it time to soak in, getting deep within the layers.

This isn’t the best option if you have oily skin. Coconut oil sits on top of the pores and can clog them, causing issues with your natural oil production. However, it’s an excellent option for those with extremely dry skin.

Ingredients:

  • ½ cup of coconut oil
  • 1 cup of coffee grounds
  • 1 cup of sugar
  • 1/2tbsp cinnamon

Method:

  • Melt the coconut oil
  • Mix everything in a jar

Store the scrub in an airtight container. You’ll want to use this at least once a week for the best benefits. The sugar within the mixture is good for exfoliating your skin at the same time. You can use salt instead if you’d like. Salt tends to be preferred for its purifying benefits. Opt for sea salt if you do, as this is less dehydrating for the skin.

Opt for Oatmeal Instead

Oatmeal has long been used as an ingredient for skin care. It’s soothing and hydrating. It can get into the layers and help to support the development of the fibrous tissue. It is possible that it will help to break some of the tissue down.

Oatmeal is something to consider if you have irritated or sensitive skin. It’s neutral regarding pH level and helps to cool down and reduce inflammation.

Ingredients:

  • ½ cup of oatmeal, steamed
  • 2tsp salt
  • 2tsp coffee grounds
  • 10 drops of essential oil of choice
  • 2-3 drops of cinnamon oil

Method:

  • Mix everything in a jar, shaking to combine thoroughly

You’ll want to massage the mixture into your skin. This will help to improve the blood circulating your body. With good blood circulation, you will find the collagen production is increased. This will help to improve the look of your skin further.

Wash off with some warm water, but finish the rinse with colder water. This just helps to re-energise the skin.

This treatment can be drying after a while, especially depending on the type of essential oil you decide to use. It’s also an exfoliating option that doesn’t include a lot of natural oil. You’ll want to condition and moisturize your skin after using it.

Milk is a good conditioning ingredient. It is full of protein, which will help to support the collage production further.

Mix Sea Salt and Brown Sugar

If you want to step away from the coffee grounds, then you can opt for a mixture of sugar and salt. Sea salt is by far your best option, as it is less dehydrating for the skin. You want to avoid table salt as it tends to have added chemicals to it.

Salt and brown sugar will exfoliate the skin. It can help to invigorate the fibrous bands, breaking them down to help get rid of the fatty clumps.

This recipe also calls for lemon juice and honey. Both ingredients are full of antioxidants and antibacterial benefits. They can brighten the skin and unclog the pores. Not only do you get cellulite free skin, but you can get rid of the acne causing bacteria and dark spots at the same time!

Ingredients:

  • 1 cup of brown sugar
  • 1 cup of sea salt
  • 2tbsp olive oil
  • 2tbsp vanilla extract
  • 2tbsp lemon juice
  • 2tbsp raw honey

Method:

  • Mix everything in a jar to thoroughly combine

Use the scrub directly on your damp skin. This is something you can use in the sugar too, as it doesn’t need to sit and soak in your skin for a while. Rub in circular motions to improve the blood flow in your skin. opt for a loofah or washcloth to help improve the exfoliating benefits.

Try to use cold water to rinse everything off your skin. This will just help to add benefits to your skin further to get rid of the cellulite.

Opt for Grapefruit and Aloe Vera

The fifth option on the list is full of vitamin E benefits. You want to get aloe vera—and look out for pure aloe vera for all the benefits. Vitamin E will help to repair damage to your skin. It fully hydrates and will help to work on the fibrous strands. There is the ability to break down some of the strands, helping to give you more time between uses of the treatment.

Grapefruit essential oil is good for its acidic benefits. It’s not as bad as a lemon on sensitive skin and doesn’t cause the same problems of more UV sensitivity. However, it is a citrus oil. You will want to do a patch test just to make sure you don’t break out or suffer irritation.

Ingredients:

  • 100g aloe vera gel
  • 15-20 drops of grapefruit essential oil

Method:

  • Mix the two ingredients

Massage the mixture directly into your skin and let it completely absorbed. This is one of those recipes that you don’t need to rinse off afterward, so opt for it on a night when you don’t have to rush around.

Getting Rid of Cellulite Takes Time

Getting rid of the cellulite in your body isn’t something that will happen overnight. You won’t be able to use any of the treatments above and instantly see results. It can take a couple of uses to see some of the breakdown within the body initially. You’ll need to use the treatments to see great looking skin consistently.

Homemade treatments need to become part of your routine. Your cellulite will appear again if you stop using the treatments for long periods of time.

These are more temporary options. You can opt for permanent ones through surgery and laser treatment, but these homemade options are cheaper, less invasive, and safer.

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Source: Postive health Welness

10 Little Known Health Benefits of Cucumbers – Infographic

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The Best Fish Oil For Bodybuilding

If you have ever read anything related to health, the chances are that you have heard about the health benefits of EPA and DHA also known as Omega-3 fatty acids. You have probably heard that Omega-3 fatty acids are good for helping brain function, cardiovascular function, hormonal function, and specific conditions like infertility. They also help in autoimmune conditions, blood sugar balance and even with weight loss to a certain extent.

What Are Omega-3 Fatty Acids 

When we speak of fish oil, we also regularly mention the word Omega-3. Usually, these 2 terms are used interchangeably, and to an extent, it’s the Omega-3 content of a fish oil blend that we are more interested in when we’re speaking in the context of the fish oil’s benefits for athletes. How can one thing as simple as Omega-3 fatty acids help all those systems in our body? It comes down to a simple model that may seem bold and oversimplified but is nevertheless true. The difference between health and disease is how many cells are functioning well in your body versus how many cells are not functioning as they should.

Why Fish Oil Is Important for Your Body

Our bodies are made up of hundreds of trillions of cells. If one cell becomes dysfunctional, we would never notice anything. However, when enough cells start to become dysfunctional, symptoms start to develop, and wherever these cells are found in large amounts, then that will be a symptom that we will experience. So, for example, if enough cells become dysfunctional in our brain, we may experience something like depression. If enough cells become dysfunctional in our hormonal glands, it might manifest itself as infertility or PMS. If the progression furthers itself and you get even more dysfunctional cells, then it may be classified as a disease.

Omega-3 and Omega-6 fatty acids, also known as Poly-unsaturated fatty acids, are needed in small quantities in our everyday diet. These facts are so relevant that your body does not even bother making them. Therefore they are called essential fatty acids. No more than 5% of your total calorie intake should come from polyunsaturated fats.

We need to consider the purpose of Omega-3 and Omega-6 fats. Omega-6 helps cells grow. Sometimes when a cell grows, it breaks. Your body then uses Omega-3 to repair the cell. This process repeats continuously.

As cells grow and occasionally deform, Omega-3 comes along and repairs them. However, when there’s too much Omega-6 in the diet, the Omega-3 cannot keep with all the growing cells. Omega-3 becomes exhausted and deactivated. You are then left with reproducing mutated cells. This may lead to inflammation and even cancer.

Fish Oil’s General Benefits 

Fish oil’s effects on overall health are extremely well proven and documented at length, from improving the efficiency and function of the heart to strengthening the effective potency of the immune system’s natural defense mechanisms.

It also significantly improves blood pressure, cholesterol, brain function, etc. However, what many people are not aware of is that fish oil has specific benefits for those individuals trying to build and maintain muscle mass, as well as burn fat.  The best fish oil for bodybuilding utilizes and maintains a forward bias equilibrium between the body’s natural mechanisms for muscle building and muscle breakdown.

Fish Oil’s Benefits for Athletes

Fish oil has direct effects on muscle growth and recovery which are both very crucial parameters for consideration amongst athletes in general.

3 methods are involved in promoting these effects. The first is the observation that fish oil seems to promote muscle building, a process known as anabolism. Reputed university studies had proven that when healthy volunteers were given 4 gr of fish oil daily as part of a controlled observational test for the effects of fish oil, the researchers found a notable increase in the formation of muscle protein.

Protein formation is the method by which various and separate amino acids join to form whole proteins. Basic biology teaches us that the foundational units of muscle fibers are in fact protein, and this is of prime importance for athletes. The researchers also noticed that the consumption led to an increase in the motor pathway, which is a key signaling pathway that controls muscle cell growth.

The second way in which fish oil seems to benefit athletes is that it reduces muscle breakdown, a process also known as catabolism. Therefore, along with aiding the building of muscle at an accelerated rate, it also assists in maintaining and preserving existing muscle. The muscles are continuously in a balancing act of both anabolism, which is muscle creation, and catabolism, which is muscle degradation. The net muscle or lean weight gain is determined by the difference in the levels of anabolism and catabolism taking place in the body. Hence, if you reduce the amount of muscle catabolism, you will, in effect, amplify your overall muscle gain. 

How Does Fish Oil Help in Building Muscle?

The best fish oil for bodybuilding assists in reducing muscle catabolism using 3 primary mechanisms. These 3 mechanisms include cortisol, ubiquitin-proteasome,and inflammation. Cortisol is a stress hormone that causes a eduction in muscle growth by the direct utilization of muscle fiber for energy production. Ubiquitin-proteasome is also a primary bodily pathway that leads to catabolism that can be greatly reduced when a higher intake of EOPA is incorporated into the individual’s dietary regimen.

Lastly, inflammation while not being a direct tensor on the catabolic process, leads to the stress factor on joints and tissues that form the supporting connective structures around muscle tissues. This stress causes pain and strain that prevents muscle training, which indirectly leads to reduced muscle hypertrophy. By reducing these 3 mechanisms, we can see that fish oil positively correlates to a regular, higher training regimen for athletes that promotes positive muscle hypertrophy. 

The Recommended Fish Oil Dosage

Regarding the recommended fish oil dosage, the main thing to take note of is that it is not the overall amount of raw fish oil that is important, but rather the specific amount of EPA and DHA that matters; the 2 key Omega-3 fatty acids in fish oil. 

Top 5 Fish Oil Supplements for 2017

From this point on, we will review 5 individual fish oil supplements which provide all the intended benefits expected from the best fish oil for bodybuilding. 

Omegaboost Omega-3 Fish Oil 

This supplement has a very digestible lemon flavor that disguises the fishy taste that’s usually associated with fish oil tablets. These tablets have a sizable dosage of Omega-3 in each capsule. Omega boost acts as a great supplement to your heart health function. Each dose contains only 10 calories and has 1,200 milligrams of fish oil.

The benefits and drawbacks of this product are listed below.

Pros:

  • A single tablet is required per day
  • Fantastic choice for anyone who does not like popping multiple pills a day
  • Marked effect in inflammation reduction
  • Noticeable improvement in functional memory.

Cons:

  • The oil is extracted from fish that may contain mercury.
  • It has an EPA to DHA ratio that is not favorable for an athlete’s training goals.
  • The flavoring could also be a polarizing factor, as some consumers may not like the lemon taste.
  • The capsules are very large.
  • Difficult for some consumers to swallow due to a more sensitive gag reflex.
  • A final consideration, which some consumers have noticed while utilizing this product is that it may cause the urine to have an odd fishy odor.

Newchapter Wholemega Fish Oil 

This product is made of 5 different Omega fatty acids, all of which are obtained from wild caught Alaskan salmon. One dose of this product is equal to 3 whole servings of fish regarding Omega oil nutritional content. The gelatin used to make the capsule is halal, which may be an important consideration for some users, and the product is guaranteed to be soy-free, which helps to avoid any allergic reactions. Also, it does not contain any krill.

Pros: 

  • Contains astaxanthin, a very potent antioxidant.
  • Works efficiently against free radicals in the body.
  • Effective against oxidation induced by a buildup of lactic acid due to vigorous training.
  • The product contains no added filler material.
  • Reported to be less smelly than other comparable fish oils.

Cons:

  • An Omega-3 count that is sizeably lower than other similarly priced supplements.
  • The fish odor burps that are common if the capsules are not taken with a meal.
  • The large capsule is again a difficulty in swallowing for many consumers.
  • Multiple capsules need to be taken daily which may be a deal breaker for many users who prefer a single dosage.

Carlson Norwegian Cod Liver Oil 

This product claims to be a great source of Vitamin D3 and Vitamin A. It also has an additional source of Vitamin E for fortification. The company behind it has a unique preservation method, utilizing nitrogen instead of natural air, to reduce oxidation, which thereby ensures that it will maintain its potency for a longer period, giving you the freshest supplement possible. It can be added to liquids and other beverages of choice. The fish oil is extracted without any chemical intervention.

Pros:

  • Easily blends into the most commonly consumed beverages
  • Excellent naturally sourced vitamin profile
  • No chemical involvement that may serve as a dilution to potency

Cons: 

  • The typical fish burp, even when consumed with a meal
  • The Omega-3 Dosage profile is sizably less compared to similarly priced products 

Nutrigold Triple Strength Omega-3 Gold Fish Oil 

Nutrigold provides a prominently higher concentration of Omega-3 than would be usually available in supplements of comparable price and dosage. All the raw content of this supplement is obtained and manufactured exclusively in the United States. This ensures to the extent that the fish used for producing this supplement was obtained from sustainable and hygienic sources. The dark container reduces exposure to direct sunlight that could contribute to the deterioration of the fish oil.

Pros:

  • It’s dark bottle helps to keep the light out
  • It does not contain any artificial coloring 

Cons:

  • A faintly fishy after taste, which was unequivocally noted in all the products reviewed. 

Green Pasture Blue Ice Royal Oil 

This widely popular product boasts a unique blend of butter oil that contains a higher vitamin density profile infused with fish oil produced using a fermentation process. This in turn gives a nutrient stack that is assimilated more readily by the digestive health. It’s very beneficial for your overall health and non-heat extracted for added potency. More benefits that add to the credit of this product possibly being the best fish oil for bodybuilding is the high dosage per serving and the processing mechanism of the product which does not rely on heat and chemical buffering, leading to a greater efficacy.

Pros:

  • An effective bodybuilding support aid for muscle growth and maintenance
  • Doubles as a unique preventative supplement to reduce dental caries.
  • The fermentation process prevents the product from expiring
  • Help improve acne and other aggravated skin issues caused by excessive sebum production due to its effect on regulation of the hormone system.

Cons: 

  • None reported 

Our Recommendation

The Green Pasture Blue Ice Royal Oil is a clear winner. The stabilised version of the fish oil is easier for the body to assimilate. It’s also free from even the minor contaminants. The product offers exceptional value for money. In using this product, consumers have not reported any major side effects or drawbacks. It is for these reasons that the Green Pasture Blue Ice Royal comes in first to be the best fish oil for bodybuilding for 2017.

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Source: Postive health Welness

The Best Collagen Supplements

Have you started noticing fine lines and wrinkles on your face recently? Do you suffer from joint pains? Do you feel that your age is bringing about unwanted sagging skin? Are you in a dilemma about accepting this age change or doing something to fight it?

Here’s suggestion! Buckle up and fight it. These are changes that you are noticing happen because of the decrease in production of the natural collagen. Wondering what you can do? Easy! Scientists have come to your aid with a series of studies finally leading to the compilation of collagen supplements that you can take to get a plump and charismatic skin. These will also relieve you from all the undesirable joint and muscle problems.

It is natural to age and face the deficiency of some macronutrients but don’t worry. You can deal with it and take some supplements to restore the luscious skin that you have always had.

What Is Collagen?

Do you know that skin is the largest organ of the body and 90% of it is collagen which is a protein? There are 28 types of collagen in our body, and they function to support us in different ways. More importantly, they give our skin elasticity and firmness, keeping it flexible.

So, now that you know that 28 collagen types are available, so let’s discuss the most important ones. Type I,II, III constitute about 80% of all the collagen types

  • Type I protein forms 80% of the dermis layer of the skin. It is the salient component or the matrix building protein of the skin, giving it firmness.It provides strength to our tissues and is as hard as steel.
  • Type II collagen has a major role to play in making our joints and muscles flexible.
  • Type III is a little more soft and present in large amounts in children, giving them peculiar soft and plump skin.

What to Expect from A Collagen Supplement?

Every girl has a little princess in her heart and dreams to look as enchanting and mystical as the princess in the dreamworld. To have a skin as luscious and as charismatic as of a princess, opting for natural fortification would be a perfect idea. Some of the best collagen supplements help you revive your skin texture by potentiating the release of natural collagen in the body.

It is just a matter of time, and you will start looking and feeling young again. All these collagen supplements whether liquid preparation or pills, target the restoration of natural collagen production, providing you with moisturization, hydration, and nutrition and thus reinstating the young skin feel. One thing to look for in these best collagen supplements is the presence of antioxidants that prevent free radicals from oxidatively damaging your body.

Keep in mind that collagen supplements are not only to rehabilitate the skin texture and firmness, but they also work wonders for the gym hitters. According to a British Study, it has been established that regular work out and collagen supplementations help achieve the targeted body shape faster in the gym and helps them with the muscle recovery after a heavy gym session.

How Much Is Required?

It’s very important to take these supplements in ample amount. Neither there is a benefit of taking more nor of taking a fewer amount. Values vary from different studies, but most agree that 7 g in each serving is the best dose to attain maximum results.

What Should Your Collagen Supplement Provide You?

Looking out for a collagen supplement? Never forget to check the following factors before you choose amongst the list of best collagen supplements:

Bioavailability. As the term itself suggests, bioavailability is the supplement amount that the body can absorb. This is an important factor to consider in any supplement and when it comes to buying a collagen supplement. The bigger the bioavailability, the bigger it’s benefits.

Let’s take an example. Suppose your supplement contains 1,000 mg of collagen, and the bioavailability is 60%. This means that your body is going to get only 600mg of the consumed product.

Another important factor to be discussed here is that collagen is a large molecular protein and consuming it directly is going to decrease its absorption further and thus the bioavailability. Best collagen supplements contain hydrolyzed collagen which forms small peptides that can get easily absorbed and settle beneath the dermis layer, further initiating natural collagen production by the body.

An obvious factor to consider here is the form in which you are taking the supplement. Yes, we all know that taking in a liquid form is better for absorption than pill consumption.

Ingredients. When choosing the best collagen supplements for skin care why not look for some other ingredients which along with collagen can rejuvenate your skin and reverse the aging process.

The following are some ingredients to look out for in your supplement:

  • Hyaluronic Acid. Want a hydrated and plump face? Look out for hyaluronic acid in your supplement, a natural molecule that helps to retain water in the skin, making it look fresh.
  • Vitamin C. Long lines of research have always established that Vitamin C is very important for collagen synthesis. So, when the target is to achieve a vibrant skin through collagen production, consuming Vitamin C along with it would be the best choice.
  • CoQ10. Coenzyme Q10 is a natural enzyme which helps our skin and body fight free radicals and oxidative damage by its antioxidant properties.
  • Ceramide. Obtained from corn, ceramide promotes the waxiness of the epidermal layer of the skin and hence is an important ingredient to look for in a collagen supplement.

Collagen Sources

Collagen supplements are made from 3 sources;bovine from the cows, porcine from the pigs, or marine from fish. So, here is a tip! Go for a supplement that’s manufactured from marine sources. You will see a big cost difference, but the best collagen supplements are obtained from marine sources with better bioavailability and quality in comparison to the more affordable bovine sources. 

Brand of The Supplement

All of you will agree to this because when it comes to putting something into your system, you need to buy it from a reputed brand. The best option would be to go for a brand approved by FDA that uses a third-party lab test to guarantee high quality. Some of the companies making the best collagen supplements are native in the US.

You should choose your product made in a country where regulations about the extraction of raw materials and manufacturing health supplements are very strict.

Known Side Effects

So, you are searching for a good health supplement. Don’t you think that the first thing that you should do is to learn about the potential side effects or the precautions you need to take? Yes, of course. Though these side effects occur in a small percentage of people, maybe only 1%, you could be one of them. So, look out for the side effects before you choose amongst some of the best collagen supplements available in the market.

Collagen supplements sourced from marine tend to have high amounts of calcium so if you are at risk of hypocalcemia, maybe due to some pre-existing problem, you need to check with your doctor.

Another important precaution is to check in case you have a food allergy because the sources being a marine, bovine and porcine, might put you at risk of developing an allergic reaction.

Top 5 Collagen Supplements

Collagen Types 1 and 3 With Peptan by Doctor’s Best

This product can help you live a wonderful life again with well-functioning joints, plump skin, good hair and nail growth. It contains Collagen Type I and III and helps to regain a youthful skin by enhancing the hydration and plumpness of the skin. Your skin will become firm and sag lines will disappear. This company claims that you can forget about the wrinkles with the use of its product. Joint pains will vanish, and you will become agile.

Though this product is decoratively promoted, you will have to consume 3 large tablets a day. Yes, that’s difficult.

Pros:

  • 3,000 mg for each serving
  • Type I and III collagen with vitamin C
  • Non-GMO
  • Gluten and Soy free
  • Reputed brand

Cons:

  • 6 tablets daily
  • Contains manganese stearate
  • Big tablets

Pure Marine Collagen Peptide Powder by Certified Nutraceuticals

Having discussed the sources from which the best collagen supplements can be obtained, you all must know by now that marine sources are the best. Yes, this product is made from marine sources.It’s entirely 100% collagen and comes in a hydrolyzed form for a better absorption. The container is packed with 30 servings of 6,600mg of type I and type III combined.

This product can help you achieve high endurance in your sports performance, skin health, bone and joint health, and weight management.

The only concern is the high price. This product is pricier for the obvious reasons i.e. its superior source. So, if you can afford it, get it.

Pros:

  • 100% collagen
  • Hydrolyzed for absorption
  • Comes from marine sources
  • Better bioavailability
  • Non-GMO
  • Gluten and soy free

Cons:

  • Pricey
  • Non-USA brand
  • Dissolving issues

Youtheory Collagen Advanced Formula

This product is made from chicken and bovine sources. It encompasses the benefits of Collagen I,II and III along with vitamin C for better absorption. Along with these, it also contains 18 amino acids which provide an added advantage for joint and ligament health.

1 pack of this supplement contains 290 tablets, making it a 6-week supply. That’s why it has been listed amongst the best collagen supplements. But the problem is the daily ingestion of 6 large tablets can be cumbersome for some people.

Pros:

  • Contains collagen of Type I, II, III
  • 18 added amino acids
  • Vitamin C
  • 6,000 mg per serving
  • Gluten,dairy and soy free
  • Hydrolyzed
  • USA brand

Cons:

  • Large tablets
  • Not vegan-friendly
  • 6 tables per serving

Neocell Super Powder Collagen

This is one of the best collagen supplements that comes at an extremely affordable price. Neocell Super Powder is derived from bovine collagen and contains hydrolyzed Type I and Type III collagen for better absorption.

Large molecules of collagen are difficult to be absorbed, so the hydrolyzation and conversion to small peptides make them ideal for absorption. They then reach beneath the dermal layer and potentiate the release of natural collagen from the body.

This product comes in a powder form and for those of you who do not want to consume large pills daily; this product would be the best choice.

Pros:

  • Powder form
  • 30 servings of 6,600mg per container
  • Non-GMO
  • USA brand
  • Gluten and Soy free
  • Affordable

Cons:

  • GIT upsets

Hydrolyzed Collagen Peptides By Perfotek

This one is certainly the perfect rating product. Made from bovine collagen in the USA, the Hydrolyzed Collagen Peptides provides 100% collagen in a hydrolyzed form for better bioavailability. It were kosher friendly, non-GMO and made from grass-fed cows which make it paleo-friendly friendly.

With an addition of 18 amino acids, complete rebuild and revitalization of the entire body have been targeted. So, if you are looking for the restoration of your youthful skin, great hair and want to get rid of brittle nails and joint pains, this is one of the best collagen supplements available nowadays.

Pros:

  • Powder form
  • 41 servings of 11,000mg per container
  • Paleo-friendly
  • Non-GMO
  • Gluten and soy free
  • 18 amino acids
  • Affordable
  • Kosher certified

Cons:

  • Tasteless

Our Recommendation

After having discussed the best collagen supplements out there in the market, the Hydrolyzed Collagen Peptides By Perfotek tops the list.A huge amount of collagen per serving is a plus point, and the ease of taking it in a powder form is very attractive.

Moreover, an addition of 18 amino acids and calcium and potassium at such an affordable price is what anybody would look for in their health supplement.Being kosher-certified, paleo-friendly, non-GMO, gluten-free and made in the USA makes this product surpass all others currently available in the market.

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Source: Postive health Welness

5 Signs You’re Not Getting Enough Potassium – Infographic

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How To Fight Muscle Loss Due To Aging

One of the things that you have to contend to when growing older is the possibility of muscle loss. It can and will happen. So what do you have to do about it? Let’s try to find out more and see what we can do to make sure that we can prepare for muscle loss due to aging. After all, this could happen even to the best of us.

Here’s what we’re going to look into:

  • What is muscle loss due to aging?
  • How does aging affect it and what are the costs?
  • What happens when you have muscle loss?
  • What are you going to do to fight it?

Now let’s begin.

What Is Muscle Loss Due to Aging?

The exact term for muscle loss due to aging is Sarcopenia. According to Wikipedia, it is the degenerative loss of skeletal muscle mass (0.5–1% loss per year after the age of 50), quality, and strength associated with aging. Most people begin to lose muscle mass after their 30th birthday, but this loss increases exponentially with age. This is also a condition of the aging process. The aging person tends to lose balance, his or her gait is changed and overall ability to perform tasks are affected by the loss of muscle mass and strength.

Causes and Effects. Sarcopenia is a disease that has multiple causes. The most common ones are the following:

  • Neuromuscular Function Loss – This is usually caused by satellite cells. These are cells that are normally activated upon injury or exercise. The older someone gets, the satellite cells decrease in their function thus decreasing neuromuscular function.
  • Skeletal Muscle Loss – As we grow older, the lack of regular physical activity, change in protein metabolism, a decrease in certain hormone productions affect the production of muscle.
  • Genetics – Sedentary lifestyle that has been happening over generations has affected the way we live. It has also been adapted into our DNA and is passed down to each and everyone of us.

Aside from that here are some other causes:

  • Decreasing ability to turn protein into energy
  • Lower concentrations of hormones like growth hormones, testosterone, and insulin
  • Reduction of nerve cells responsible for sending signals from the brain to the muscle to start movement
  • Insufficient calorie or protein consumption

People within the age group of 65 and 80 are more likely to feel the effects of this disease. Even if this does not have any harmful impact on the health and or overall condition of the body, apart from muscle loss. It does have other kinds of effects:

  • Conducting movements of the body are hindered because of decreased mobility – Flexibility is affected, and the range of motion is compromised when sarcopenia occurs. This happens the older we get.
  • Limitations in doing daily tasks – With the loss of flexibility and range of motion, the tasks we were once used to is affected as well.
  • The possibility of being bedridden because of disability of movement – In severe cases, the movement is extremely hindered, and people with this condition cannot move at all. It becomes a full-blown disability.

How Does Aging Affect It and What Are the Costs?

Here are some facts about Sarcopenia and the aging population.

  • According to a study conducted in 2010 on Older Americans, the population of 65-year-olds has increased from 40 million in 2010 to 40 million in 2010. That is a 15% increase. It is projected to increase to 55 million in 2020. By 2030, there will be about 72.1 million people in this age group.
  • Sarcopenia is observed to affect 30% of people over 60 years old. Thisis also seen in 50% of individuals aged over 80 years.
  • Sarcopenia dramatically increases the risk of falling for the elderly. A large number of elderly individuals will experience this. Half the cases of accidental death among individuals age 65 and older are related to falls.

How much will it cost us?

  • In the US alone, the estimated direct healthcare costs attributed to sarcopenia in 2– was $18.5 billion dollars. That’s about 1.5% of the total healthcare expenditures for the year. It is still expected to increase with the growing number of aging people.
  • On the average, healthcare expenditures cost about $900 per person per year.
  • People with sarcopenia have more visits to physicians. They also fill out more prescriptions for drugs or treatment. Aside from that, they present a great burden for the health care system. (Link)

Aside from the obvious implications for health care, sarcopenia is also associated with the following chronic health conditions:

  • Muscle mass loss is also related to metabolic problems. This would include insulin resistance, type-2 diabetes, and obesity.
  • In America alone, it is projected that more than 30 million could have diabetes by 2030
  • There would be a rise in the annual cost of spending for diabetes. It would be expected to increase from $113 billion to $336 billion between 2009 and 2034.

Why do we need to act on it?

  • If 10% of the sarcopenic population is reduced, it will save $1.1 billion.
  • No public health campaigns are directly aimed at reducing the prevalence of this condition.
  • Even if muscle loss due to the advancing of age is inevitable, therapies and interventions that can halt or reverse these effects are present. These hold great promise and realistic possibilities.
  • Treating this helps preserve the independence and physical function of the aging population. This enriches the quality of life of older individuals. It would also save spending billions in health care costs.

That is why this should be given importance. There should also be proper ways to acknowledge and treat the problems and effects that this condition can have. If not simply to help the elderly gain more independence but also tide over the rising costs of health care.

What Happens When You Have Muscle Loss?

So what happens when you get sarcopenia? The following are general symptoms associated with this condition

Walking and Movement Difficulties. When the large muscles of the legs and the buttocks become degenerated, there are prominent difficulties that become visible.

Muscle Fatigue. When muscle mass decreases, the workload is distributed with the rest of the surrounding muscles. This would make these muscled fatigued.

Diminishing Strength. Fibrosis occurs in sarcopenia. This means that muscle fibers are replaced with fat. Because of this, muscle metabolism experiences a great change. This results in a reduced level of strength.

Chronologically, it happens like this:

  • Muscle Atrophy, decrease in the size of the muscle
  • Reduction in muscle tissue quality
  • Fibrosis
  • Changes in muscle metabolism
  • Oxidative stress
  • Degeneration of the neuromuscular junction
  • Progressive loss of muscle function and frailty

This is usually determined by two factors: initial muscle mass and the rate at which aging decreases muscle mass.

Of course, there are other signs and symptoms that you must consider.

  • Reduced muscle strength
  • Muscle imbalance
  • Hormone imbalance
  • Carbohydrate intolerance
  • Reduced physical performance or disability
  • Slow walking speed
  • Poor balance
  • Low vitamin D
  • Difficulty doing tasks
  • Association with other conditions

What Are You Going to Do to Fight It?

So what exactly are you going to do? First, you would have to do preventative measures to handle sarcopenia. Prevention is better than cure, and this will ensure that will suffer less from sarcopenia. You would have to prepare a proper course of management of the condition then. This would mean using measures that would help treat and manage sarcopenia like good life habits, exercise, and medication. Finally, a good diet is also needed to make sure that it would not exacerbate the effects of sarcopenia.

Prevention Methods

An active lifestyle is important for the prevention of sarcopenia, and even a host of other ailments and conditions. Another thing you have to consider is maintaining muscle mass. As we grow older the muscle also ages and its size and strength diminish as well. Aside from movement and mobility, it is also responsible for keeping the metabolic system intact, and maintaining muscle mass helps in protecting against metabolic and hormonal decline, obesity, diabetes, and cardiovascular.

It also enhances cognitive function and slows down the aging process.

Once muscle loss sets in, it is a sign that your health is in decline. Loss of muscle shows a decline of physical energy, a tendency to gain excess weight, enhanced vulnerability to disease, and accelerated aging. Finally, it also brings about a loss of independence that comes with the limitation of movement.

Preventing Sarcopenia involves a good amount of physical activity, nutrition, and taking in supplements

  • Physical Activity. What is important is to have exercise activities that emphasize resistance training. This affects the neuromuscular system, protein synthesis, and hormones. You should also do aerobic exercises. This aids in increasing protein synthesis that will help maintain muscle mass.
  • Nutrition. Adequate nutrition plays a major role in preventing sarcopenia. This means that protein is needed to be consumed based on your needs. Also, some food must be avoided.
  • Supplements. It is also a good way to get creatine supplements to aid in muscle development.

Management

Exercise is an important component of prevention and also in managing sarcopenia. One very good type of exercise is resistance training. The following are the benefits of resistance training:

  • Fall prevention
  • Improved bone density and reduced symptoms of osteoarthritis
  • Increased protein synthesis in the muscle
  • Increased IGF-1
  • Increased lean body mass
  • Improved endurance
  • Increased strength
  • Decreased depression
  • Base in activities of daily living
  • Improved quality of sleep
  • Reduction of risk from type II diabetes

This is a recommendation for resistance training for sarcopenia management:

  • Frequency. There should be 2-3 days per week of resistance training. Each muscle group should be exercised in 1-2 sets of 8-15 repetitions. This program may need to last at least 12 weeks to see significant improvement in the older population.
  • Intensity. An intensity scale of 1-10, with 1 being no effort and 10 being extremely difficult. This is known as the modified Borg scale. An intensity of 7-8 should be the target
  • Equipment. Gym memberships can be done. Using circuit machines are also encouraged. Some equipment like light free weights, stability balls, and exercise bands can be used. Also, bodyweight exercises along with yoga or Pilates can be done.

Diet and Medication

In preventing and taking care of sarcopenia, protein and energy intake are key elements in a nutrition perspective.

Protein. Protein is of primary importance. At least 20-30 percent of the diet has to be protein. For example, if you’re eating 1,600 calories a day, protein needs might average 80 to 120 grams. Or according to the USDA, this is based on the body weight and not lean muscle mass. This would mean 0.8 grams of dietary protein per kilogram of body weight.

Vitamin D. When the level of vitamin D is depleted lower levels of muscle strength is seen. Thus vitamin D supplementation is needed and should be done.

Hormone and Drug Therapies. The following treatments can be done as therapies for sarcopenia:

  • Urocortin. This can prevent muscle atrophy. It is also used for building muscle mass in humans.
  • Hormone Replacement Therapy. This can increase lean body mass, reduce abdominal fat in the short term, and prevent bone loss.
  • Testosterone supplements
  • Growth hormone supplements
  • Medication for treatment of metabolic syndrome

Knowing all of this information can help turn the tide caused by sarcopenia. In doing so, you increase your knowledge so that you can prevent, manage, and face sarcopenia. Time to get cracking.

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Source: Postive health Welness

How to Boost Your Productivity Working From Home

It’s Monday tomorrow and I can smell the dread from you – a mile away. Yeah, I do. Stop looking at me like that. You’re nursing your drink from the bar with regret written all over your face. I won’t pretend to read your mind, but I can guess what’s going to happen to you tomorrow.  Here let me break it down for you.

Let’s Start With Your Morning Routine

Time to wake up and it resembles the second stanza of the sitcom Friends’ theme song:

“You’re still in bed at ten and work began at eight

You’ve burned your breakfast, so far things are going great

Your mother warned you there’d be days like these

But she didn’t tell you when the world has brought you down to your knees that”

The Rembrandts have never said it any better. You might tell me that I’m exaggerating. But at the back of your mind, you know I’m right.

Time to Face the Gauntlet of Your Daily Commute 

Great. So you survived the going through your morning prep routine. You now have to hurdle the dangers of your daily commute. Time to go get an Uber – which miraculously everyone is going to do. No, maybe I can go to subway. But wait, it’s not working today. Maybe it’s time to start doing that marathon to get to your building. It’s million miles from here and your day hasn’t even started yet.

Your Main Course of the Day Is Drama From the Office

Yay. You survived the post-apocalyptic wasteland of the daily commute. Time to face that boss you love so much you want to hug him in the throat with your bare hands. Oh wait. Here’s your best friend: that annoying guy you want to give a high five on the face with a folding chair. Office politics and drama is at such a high frequency you decide that you don’t need that Netflix subscription anymore. But who am I kidding, if hell existed it’s the cubicle dungeon you are chained o.

But wait, there’s more! Throat-huggable boss is now looking for volunteers to work on both days of the weekend. Will you get paid? Not on your fricking life! And yeah, it’s mandatory. Life just got sweeter in your perfect worklife.

The Horror Show Ride Home

You’ve survived. Barely. Your sanity is taking a hit everyday. You can only take so much before going postal. Now you’re ready to go home to get your much-needed repose.

Et Voila. Time to take the ride home. Another traffic situation. Another grueling commute. But hey, c’est la vie. Now that you’re home, you take out a frozen dinner and nuke it in the microwave. Watch some movies you illegally downloaded then sleep. Time to repeat the process ad libitum, ad nausea-um.

Now you got tired of working away from home. So you decide to make it out doing work at home.

Looking at the work situation that you have, you probably answered the question of why I should work at home. Of course, there are more reasons to work from home. Let me tell you some of them:

  • You own your own time. The daily rat race of working 9-to-5 is only an option that you can do. You can work anytime you want. That work timer at the office is no longer the invisible shackle to you.
  • More family and personal time. If you’re a working parent with kids, this could be a godsend. If you have a newborn kid, you can now witness a lot of firsts. If you have older kids, you won’t have a problem focusing on them. What about for single people? You now have time to learn that hobby or skill that you want. With the increased personal time, the possibilities are endless.
  • You can get paid for your passion.Did you learn a new hobby? That could be a start of a profitable enterprise. Turn your passion into a budding business.
  • You learn to manage your finances better. With the time that you have, you can finally learn how to manage those money matters. Start a business to get more cashflow. Learn to manage what you have, and you are your boss.
  • Managing your taxes. When you work for yourself, there are tax advantages that no employee gets. You can get tax deductions from the things you use your internet bill, water, and electricity. When you work for yourself, you can deduct your expenses than paying your taxes on the net income. Of course, you must learn the proper tax laws for this. Which is a good skill to learn?
  • No more uncomfortable uniforms and corporate monkey suits. Imagine working on sweatpants. No one will care if you work in your underwear as long as you do your job. Who knows, you can do you it au naturel and is stunningly effective.
  • No more horror show commutes. Aside from not facing the morning rush horde, you already saved a lot. No more paying for fares or using gas needlessly. You save time and money while you sit pretty on your bum all day.
  • No more office drama. Say good bye to your terrible boss. Say good bye to that coworker you love to hate. The workplace drama is now far away. Need I say more?
  • Sanity and Satisfaction. Of course, you have the sanity you already wanted all along. No one is going to take that away from you. You already have the peace of mind you were craving for when you once worked in that dungeon you called an office.

So How Do You Begin?

Preparations. Understand that working at home might have the hype, but you still need to prepare. If by a miracle your boss decides to give you a chance to work at home, that’s good. You just have to prepare your workplace. But what if, you find a different company who mercifully gave you the chance to work at home? Then you also have to prepare your workplace as well. But if none of that happens, you have to find work freelance. So prepare your CV or resume and run the gauntlet of freelance sites. You can read some of this post (Link)

Setting up your workplace.  Prepare the following things when you set up your home office:

  • Workplace. You have to make sure that you have a dedicated place to work. Don’t do work on a couch. Not on the dining table. Not even on your bedroom. You have to delineate some place where you can do the work. Or else it’s not going to be efficient.
  • Internet Connection. This is your lifeline to the outside world. You need the connection to contact clients and other people remotely. And of course, go online to have some fun.
  • Computer. You don’t need a fancy setup for your work. You need something that would work for your specific jobs. As long as it gets the job done, it wouldn’t matter if it’s a PC or a Mac, a laptop or a desktop.
  • Phone. Some clients need to contact you on the phone. So make sure that you have a phone that can work well.
  • Noise-canceling headset and Webcam. If you have work involving talking on Skype or other communications platforms, it’s a good bet to get a noise-canceling headset. I suggest using Plantronics headphones. You don’t need a Go-pro for a webcam. But you can choose from the following, so you know what to use.

Useful Software. It depends on what kind of task you must do. If you do writing and other clerical tasks, you need to use MS Office or other alternatives. You can also use other writing software like Scrivener.

You need communications platforms like Skype or Slack. Of course, this depends on your client or job.

You also need to work on your books and financial details. Some accounting software like QuickBooks and Quicken will do you great help.

There are a lot of software you can and have to use. What matters is that you have what you need at the instance.

Ways to Thrive and Boost Productivity in Your Home Based Life 

Ways to Schedule and Maximize Your Time

  • Set up a schedule that you can follow. Of course, you can handle your time, that’s one of the appealing things that made you sign up for the home-based worklife. But this does not mean that you have to work without a proper schedule. A schedule structures your sanity in your work place. And it makes you more productive.
  • Set up systems to make things more streamlined. Systems make you more effective in your work. It is important to follow them because it makes you do your work even if you might not feel it. Systems are habits to make things extremely effective.
  • Follow Parkinson’s Law. Parkinson’s law simply means that work expands to fill the time for its completion. This means that you must set personal deadlines to follow. For example, if you were given a task that requires a week, try to set a personal deadline that makes you finish it in half the time. If you follow the deadline of one week, you might end up doing the task at the eleventh hour.

Ways to Learn Skills Quickly

Set up SMART goals. Make goals that are:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-Bound

In doing so, you make sure that you can do something that is realistic and doable.

DiSSS-CaFE. Tim Ferriss made this in a book called “The 4 Hour Chef.” Here’s the breakdown:

  • Deconstruction – Find out how the skill works.
  • Select – Choose the most important things to learn for the skill
  • Sequencing – Decide the most effective order of learning
  • Stakes – Find a way to motivate yourself
  • Compression – Summarize your learning
  • Frequency – Find the best duration and frequency for learning
  • Encoding – Find ways to recall important concepts and actions for your skill

Follow this framework to make the process of learning skills faster and more efficient.

Ways to Relax

Find time to rest and recharge. Working from home need not make you a workaholic. Set a schedule and make sure that you have adequate rest. Burnout is not exclusive to working in office sweatshops. It can also happen to people like you working from home.

Find time to do fun non-work activities. All work and no play make the home worker dull and lifeless. You need to have fun too. Granted that you have a good chunk of time, you can always do a lot of fun activities. The important thing is variety. You don’t need to have a dull time. Do something different everytime.

Meditate. There are a plethora of things that you can find out about meditation. But it’s something that you must do. It helps your sanity and keeps you focused on the tasks that you can do. Here are some benefits of meditating:

  • It gives you a calm mind.
  • It improves your concentration
  • It provides you needed clarity
  • It helps you improve your communication
  • It relaxes and rejuvenates the mind

Mentally it can help you achieve the following things:

  • Improved emotional stability
  • Decreased anxiety
  • Greater creativity
  • Clarity and peace of mind
  • Increased Happiness

Physically it can do the following things for you:

  • It lowers your blood pressure
  • It improves your immune system
  • It increases your energy levels
  • It increases serotonin production that improves mood and behavior
  • It decreases tension-related pain like headaches, ulcers, insomnia, muscle and joint problems.

I know you can’t wait to start in your home based journey. In any case, you know that you can get in, survive better and thrive in work from home situation. Good luck to you. It’s going to be a fun ride. See you on the other side.

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The post How to Boost Your Productivity Working From Home appeared first on Positive Health Wellness.

Source: Postive health Welness