No more intense fatigue and all the consequences of vitamin C deficiency

No more intense fatigue and all the consequences of vitamin C deficiency

Did you know that inadequate vitamin C intake is associated with many disorders, some more serious than others? Don’t wait until you’re extremely tired and exposed to germs. We demonstrate that there is nothing like a natural Vitamin C to counter ailments and keep you in good shape.

 

Are you suffering from a vitamin C deficiency?

 

Vitamin C is essential for the body. It is only provided through the diet, especially through fruits and vegetables, which contain a large amount of it. However, your body can become deficient in vitamin C, more particularly at each change of season and especially in autumn/winter.

A lack of vitamin C causes the following signs:

From left to right: Often tired, easily sick, lack appetite and lose weight, suffer from joint pain, have dry skin, dry and brittle hair, heal slowly, irritable, have a nosebleed, anemic

All of these signs show that you may lack vitamin C and that your body is weakened.

 

How can you properly cover your daily vitamin C needs?

 

Different foods contain vitamin C, including fruits and vegetables. However, when daily requirements are increased, complementary and preventive e intake of vitamin C is recommended.

Humans are unable to synthesize vitamin C, so they must get it from the food they eat. Moreover, after intestinal absorption, Vit C is distributed in the tissues. It cannot, therefore, be stored, which means that it must be constantly replenished. At the same time, our diet is not sufficient to provide us with the “dose” essential for the proper functioning of our body and our good health.

The recommended daily intake of vitamin C is 60 mg per day for a healthy adult and to ensure that the daily requirement is covered, it is recommended to consume about 500 grams of fruit and vegetables per day.

 

Opt for 100% natural vitamin C supplements 

 

Why wait to be in a deficit of natural antibodies, when you can stimulate your immune system with the association of two ultra-powerful ingredients: acerola and camu-camu, known for their high vitamin C content?

A healthy and balanced diet remains a priority however may not bring sufficient vitamins, minerals, trace elements or essential fatty acids daily recommended intake. This is when supplements play a key role to compensate for deficiencies.

Vitamin C is the most popular vitamin and the most consumed. Whenever you want to supplement a diet low in raw vegetables and fresh fruits, boost the general vitality of your body or strengthen your defense mechanisms, a 100% natural vitamin C cure is the best option! Nature has so many benefits, we must take advantage of it …

Natural vitamin C is the most easily absorbed and available for your body to use.

Be careful however to differentiate between fruit content and vitamin C content. Most of the proposed supplements contain 500 mg of vitamin C, yet this is actually the weight of a tablet in which the vitamin C content (most often synthetic) is really only about 120mg. This explains their attractive price but unfortunately also their lack of effectiveness on the body. It is thus necessary to privilege the complexes offering a real content of natural vitamin C higher than 300mg if you want to avoid being in Vitamin C deficiency.

Know more about Activa Well Being Acerola Starter, a health supplement with active ingredients of acerola which has a concentration of vitamin C 50 times more important than an orange and 37 times more than a kiwi.

Did you enjoy cooking this recipe? Hit the 5-stars rating above or send me your feedback below! 🙂

 

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Why is sleep so important? Discover the secrets to better sleep!

Why is sleep so important? Discover the secrets to better sleep!

Did you know that 4 to 5 hours of sleep reduces the level of anti-cancer-fighting cells (natural killer cells) by 70% a night? (1)  And that a chronic lack of sleep increases the risk of obesity, diabetes, hypertension, and cardiovascular disease? (2)  To fight those problems and many others, discover our tips to improve the quality of your sleep.

THE BENEFITS OF SLEEP:

  • Sleep allows your body to get rest and prepare itself for the next day
  • Cells are able to rejuvenate and DNA repairs (2)
  • Between 10 pm and 2 am the body detoxifies and heals itself
  • Reduces stress and helps with hormonal balance
  • Reduces inflammation
  • Improves memory and concentration
  • Increases energy level
  • May help with weight loss (and thus reduce the risk of diabetes and obesity)
  • Helps protect your heart

After missing two nights of sleep, a person will start having difficulties thinking and doing things; his or her brain and body will not be able to do their normal tasks nearly as well.

SLEEP REQUIREMENTS:

Depending on your age, you need more or fewer hours of sleep. From newborn to 2 months old age, the advised sleep time for a baby is usually between 12 to 18 hours. The more you grow old, the lesser sleep time you need. But it doesn’t mean that you shouldn’t care about your sleeping time. An adult (18+) still needs approximately 7.5 to 9 hours of sleep each night.

THE REASONS BEHIND SLEEP PROBLEMS: 

  • Digestive difficulties
  • Hormone changes such as menopause, adrenal fatigue, melatonin delayed onset…
  • Jetlag
  • The use of electronic devices (blue light)
  • Different medical conditions such as sleep apnea, menopause
  • Irregular sleep pattern
  • Bedroom arrangement/quality

 

HOW TO ACHIEVE BETTER SLEEP NATURALLY

  • Tune in your body clock
  • COntrol light exposure
  • Turn off screens
  • Balance your hormones
  • Check sleep apnea
  • Eat well and reduce exciting substances
  • Relax your mind and set up a routine
  • Drink herbal tea
  • Check your mattress
  • Exercise regularly

FOR A BETTER QUALITY OF SLEEP, TRY NATURAL REMEDIES

TEA

Some plants have recognized properties to help relax and help sleep induction. Herbal teas such as Verbena, Chamomile, Valerian root and Lavender will help you calm and sleep better.

ESSENTIAL OILS

Diffusing essential oils help clear and refresh a room and relax your body and mind. You can use oils like lavender, lemon balm, Vetiver, Sandalwood, jasmine.

HERBAL SUPPLEMENTS

Some natural supplements are designed to help falling asleep and prevent night awakening. Preferably choose one that has extended release so you are covered throughout the night.  Try to privilege natural and high quality active ingredients that are biocompatible. To know more about these supplements, click here.

Sources:

WHO DATA: (1)https://www.thestar.com/life/health_wellness/2007/11/29/who_to_list_night_shift_as_probable_carcinogen.html
SLEEP DEPRIVATION:
(2) https://www.youtube.com/watch?v=dqONk48l5vY
SLEEP APNEA IN SINGAPORE: (5)https://www.straitstimes.com/singapore/health/a-third-of-sporeans-have-sleep-apnoea-but-most-are-unaware

The Power of Polyphenols

The Power of Polyphenols

What are Polyphenols? 

 

Polyphenols are phytonutrients present in some plant foods , such as fruits, vegetables, spices, seeds and herbs.

They give plants their characteristic and vibrant dark red, blue or purple colors and are known for their many health benefits such as decreasing oxidation and inflammation in the body, promoting immunity and a healthy cardiovascular system. They are also considered to assist in weight and diabetes problems.

Polyphenols have to be absorbed and eaten by the bacteria in our intestine to activate their antioxidant and anti-inflammatory benefits. In exchange their intake encourages the growth of healthy bacteria and a balanced microbiome.

 

There are many varieties of polyphenols but most of those we eat, including anthocyanins, come from the polyphenols group of flavonoids.

Anthocyanins, colored water-soluble pigments which give vegetables and fruits a rich dark and vivid purple-red color, are found in berries, particularly blueberries and blackberries, or red grapes, for example. They are best known for their strong antioxidant effects, protecting cardiovascular capillaries and promoting venous return. As inflammation is diminished, they also enhance blood vessel contractile function.

Anthocyanins, can be beneficial to support scalp capillaries and thus play a role in hair fall prevention and promotion of hair growth. Indeed, hair fall is often linked to poor circulation in the blood vessels on the scalp ‘s surface.

 

Eating a healthy and balanced diet with polyphenol-rich plant-based produce would surely offer great health benefits. It will help the body fight free radicals and inflammation, promote a healthy cardiovascular system and support healthy intestines and gut function.

While polyphenols show a wide range of health benefits, however, these phytochemicals are responsive, and the way they are eaten can affect the polyphenol content of the food you eat. For example, once they are cooked, the polyphenol content of onions will diminish considerably. High temperature cooking methods such as frying or microwaves also decrease the amount of beneficial phenolic compounds in the food.

 

While watching your diet to make sure it contains polyphenol sources, it might be helpful to support your body with natural supplements that will provide your body with a bioavailable source of polyphenols, readily available to use for optimal action.

Supplements that are gastro protected, to maintain the integrity of the active ingredients until their point of absorption would be the best option. To know more about these supplements, click here.

 

Sources:

[1]  USDA. USDA database for the flavonoid content of selected foods. 2003.
[2] Gatta L., « Experimental single-blind study: 60 pts with venous insufficiency received bilberry extract equivalent to 173 mg anthocyanins daily of placebo for 30 days », Fitoterapia, 1988, 115:109-116.
[3]
Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects
[4]Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects
[5] https://www.healthline.com/nutrition/polyphenols#benefits
[6] https://www.livescience.com/52524-flavonoids.html

Vitamins and nutrients to boost your immunity

Vitamins and nutrients to boost your immunity

Macronutrients such as proteins, carbohydrates, fats, vitamins as well as micronutrients such are essential for proper body functions. They allow our cells to thrive and our organism to have the necessary resources to perform essential functions to maintain good health and have the energy necessary for our daily activities. 

These nutrients are generally provided through our food and water.

Immunity is one of the essential physiological processes that our body needs to sustain continuously. It goes from maintaining the integrity of our microbiome defence barriers i to protect us from external aggressions to sustaining cellular communication so proper signalling can activate the defence mechanisms and start healing. When depleted from those essential nutrients, the body can’t operate these steps properly.

Today, with modern farming practices, the extensive use of pesticides, and changes in dietary habits, our food is depleted of a lot of those essential vitamins and minerals and supplementation is required.

 

Here are 2 essential micro-nutriments & supplements that can help boost your defencses:

Vitamin C

 

A powerful component that our body cannot produce and that supports natural defenses, helps repair and grow healthy tissues and increase other nutrients absorption among all its amazing benefits.

Learn 7 facts about Vit C you didn’t know

Spirulina

 

A microalgae packed with more than 100 nutrients and proteins. An excellent way to cover the essential micronutrients our bodies need to be strong and fight external aggressions at the moment.

 

Read more on spirulina here

This article has also been published in Your-Vitality-Store.

Stress and Anxiety, do you know the difference?

Stress and Anxiety, do you know the difference?

Many things in life can be challenging and they seem to be out of your control at times. Unexpected mistakes in your job that interfere with your day-to-day routine, relationship problems, bad grades, or feeling of envy for someone else’s accomplishments can change our state of mind from peaceful into stressful and anxious.

 

Stress is a natural response to a real or perceived threat

In simple words, stress can be defined as a natural reaction of the body to prepare or face uncomfortable or harmful situations (either real or perceived). When you feel threatened by something or someone, a chemical reaction occurs in your body that triggers injury-prevention acts; this reaction is commonly referred to as fight or flight or stress response. In such condition, common physical symptoms include increased heart rate and blood pressure, quick breathing, and tightened muscles. All of those are like alarm systems to prepare your body for any endangering or negative outcome. Once the threat is gone, the alarm systems turn themselves off so your body returns to a normal state.

Unfortunately for some people, their alarm systems rarely shut off due to pressure from modern competitive life. Although all people have the same symptoms during a stressful episode, everyone has different threshold to trigger the alarm; what causes stress in someone is probably a little concern to another. Also, some people cope with stress better than others. This is what we call bio-individuality. Many (if not most) people associate stress with threatening situation, but stress is not always a bad thing. In some cases, stress can be life-saving too; when you are driving and within close proximity to road accident, stress response triggers your reflex to pull the handbrake lever and swerve the steering wheel to avoid getting involved in the accident.

Human body is designed to handle and cope with small doses of stress all the time, but the increasing demands of modern life can put too much strain. Despite the fact that stress is a normal physical and psychological reaction, the human body is not well-equipped to handle long-term stressful situation without consequences, and this is where stress management is important. Without proper management, stress can cause you to always be on high alert, and can leading to some health problems.

 

Excessive and persistent worry could be a sign of anxiety disorder

Stress and anxiety are very much related with symptoms that could be associated to both. Anxiety is also normal in small dose. You probably have an anxiety attack minutes before an important job interview, being surrounded by new people, during an examination, etc. Being anxious in such situation is perfectly normal, and even expected. The feeling usually subside and disappear after the event.  However, when you feel worry and fear all the time to the point where those feelings interfere with your life, you are having an anxiety disorder.

People with anxiety disorder have excessive and persistent worry about normal situations. These feelings are difficult to control and they often cause sudden panic attacks. Some circumstances in life can indeed cause concerns, but people with anxiety disorder take the situations to out-of-proportion level and can’t manage the associated emotions. There are some known types of anxiety disorders including but not limited to:The exact cause of anxiety disorder is not fully understood yet. Past experiences including traumatic events often appear to be a trigger. The condition can be one of inherited traits as well, but anxiety can affect anyone. Medical treatments using certain drugs can also trigger anxiety as one of the side effect, but this is usually in small scale and symptoms stop when the treatment is discontinued.

 

Valerie Marin“My advice as a health coach, is that in period of stress it is important to take the time to slow down and reflect to identify the triggers and identify actions that can be taken.

If you don’t feel well and things get out of hand, speak to someone you trust or seek professional help through a therapist, doctor or a health coach to set a plan in action that takes in consideration your situation and priorities.”

How Your Psych Plays Into Your Relationship With Food

How Your Psych Plays Into Your Relationship With Food

How many of us have decided to start healthy eating routines, but still struggle lose excess weight? At times, we many have even attempted fad diets such a juicing, no carb, low carb, fasting – basically quick-fix diets for temporary weight loss. Adding to this, we may attempt a healthy eating routine, but don’t really pay appropriate attention to our food, or our eating habits. Busy lifestyle, time constraints, back-to-back meetings, frequent travel and work-life imbalances tend to distract us.

What we lack is “Mindful Eating”.

Not pay attention to what we eat, how it makes us feel, and not chewing our food thoroughly may result in overeating, indigestion and disordered eating.

 

Positive Outcomes of Mindful Eating

Mindful Eating allows us to not only remain healthy physically by losing excess weight, and maintaining a healthy weight, it also keeps us healthy mentally by helping us to develop a healthy relationship with our food. Following are some of the Mindful Eating techniques which you can follow.

You Eat Less

Chewing your food thoroughly aids digestion, and also helps you regulate the intake of food. According to a study conducted on 14 obese and 16 lean Chinese men, it has been found that chewing habits dictated the amount of food intake. Individuals who chewed their food for longer in this case 40 chews), had less desire to eat more, and actually ingested 11.9% less food than their counterparts who only chewed their food 15 times per bite.

Nourishes Your Body Better

Chewing adequately breaks down food more effectively, with the help of multiple digestive enzymes released into the mouth, prior to entering the stomach. Chewing therefore significantly helps the food to get digested and metabolized more effectively.

Appreciate Your Food

Mindfully chewing your food helps in appreciating the food that you eat. When we become more aware of how nourishing food can be for both our body and mind, we are more prone to opt for unprocessed, whole and natural food, that is rich in sources of healthy fat, protein, and carbohydrates along with various vitamins and minerals.

 

Ways To Boost Mindful Eating

 

Using Non-Dominant Hand to Eat

Opting for a non-dominant hand for feeding yourself encourages you to really focus entirely on what you are actually eating.

Eating with Chopsticks

This may sound a little tricky, however challenge yourself to eat all your meals with chopsticks. Again, it will improve your concentration on your food and ensures you’re engaged in Mindful Eating.

Get Creative with Your Food

Boring, repetitive meals can take away the fun element from eating. Thus, get out of the routine and try out something different. By creating dietary alternatives, you could actually feel “happy” and “satisfied”. The body produces its own “mood uplifting” endorphins, and the right choice of food makes all the difference.

Busy Executives and Fad-Diets

Busy executives often resort to Fad Diets. Why? Late work nights, travel, and entertaining clients can make it difficult to adhere to Mindful Eating and healthy meal planning. A sedentary lifestyle also results in weight gain, and fad diets are easily accessible and simple. But they are not sustainable. In the long run, Fad Diets do not have any benefits and can eventually do more harm to your health, including slowing your metabolism and reducing your muscle mass. These diets include, no carb, juicing, fasting, diets that focus on one food (cabbage soup diet), and high fat/no carb diets. Sustainable healthy diets involve Mindful Eating, exercise, and a little bit of forward planning.

 

So don’t just follow diets that might promise quick weight-loss. Mindful eating can have great benefits for you:

  • Helps you to eat less.
  • Helps to increase self-satisfaction.
  • Helps to nourish your body.

 

Image Source: Pixabay