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.

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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.

Why Nutrition Education is Just as Important as Your Career

Why Nutrition Education is Just as Important as Your Career

Your health and your career go hand in hand. Career driven individuals are faced with many challenges of maintaining a healthy lifestyle habits when you are constantly overworked and suffering from stress. However, there are also many busy executives and professionals, who have figured out how to manage a successful career along with a healthy lifestyle and work-life balance. If you don’t have a good handle on your health, it will quickly start affecting the quality of your life. Being healthy helps you power through the busy work day, keeping you awake and alert so that you can operate at your best. However, if you don’t keep yourself educated about the benefits of good nutrition, your health can quickly fall by the wayside, resulting in unhealthy weight gain and serious chronic diseases.

 

laptopLack of nutrition education leads to an unhealthy lifestyle.

Living a nutritious lifestyle can become a real challenge when we’re faced with easily accessible processed foods, and a lack of time. Many other unhealthy habits such as eating too fast or skipping breakfast, also contribute to a decline in health. If make just small changes to your current unhealthy lifestyle, you will experience the benefits of controlled weight, improved mood and energy levels, better immunity, and increased longevity.

If your lack of nutrition education is leading you towards an unhealthy lifestyle, you will quickly begin to suffer from the consequences noted above. Eating unhealthy food because we’re too busy to prepare healthy food ahead of time, and staying sedentary in an office environment all day, will quickly begin to take its toll on the body. The consequences may seem minor at first, a little bit of weight gain or feeling more tired throughout the day, but weight gain can quickly get out of hand, resulting in obesity and chronic diseases like diabetes and heart disease.

However, if you become even slightly educated about nutrition and leading a healthy lifestyle, you won’t have to bear such unhealthy consequences, and instead you can reap the benefits of a healthy work-life balance, and better quality of life.

 

vegHow is focusing on your career taking away from your investment in your health?

Focusing on your career might bring you financial success, but most likely it isn’t doing the same for your health. An unhealthy lifestyle can result in lost time at work, less quality in recreational time outside of work, and a shorter lifespan.

If you aren’t keeping yourself educated about your nutrition needs you could be suffering from nutrient deficiencies (especially potassium, fiber, calcium, Vitamin D), chronic disease, and extra pounds. Not investing in your health quickly results in a domino effect of health problems.

Employee wellness is now a ‘hot topic’ for a reason: Two thirds (35%) of Americans are now obese, and the CDC projects that one-in-three adults could have diabetes by 2050. And this transfers to the workplace too, where new legislation does not allow sick leave for some work sectors, thereby exacerbating the issue. Refocus on your health, and work toward a healthier work-life balance so that your health doesn’t suffer because of your career. It is possible to succeed in both areas and you will be better off in the long run.

I’m here to help you create a balance between food and life. If you need help with managing your health, please feel free to message me.

 Image Source: Pixabay

5 Facts About Stress That’ll Keep You Up at Night

5 Facts About Stress That’ll Keep You Up at Night

Stress is one of the primary reasons why many of us find it hard to get a sound, comforting sleep. The best way to deal with stress is to face it, and then find a solution to overcome it. Get a pen and paper; write down what is making you anxious, angry, frustrated and stressed-out. You could even choose to discuss this list with a close friend. The nature of the problem causing such stress could be your boss or colleagues at the office, a family member at home, financial worries or strained relationships.

 

Stress aggravates and impairs your problem-solving capacity

If you are up in the middle of the night worrying about your problems, you can almost guarantee that the stress that builds up wouldn’t allow you to think, and can actually lead to a flow of more negative thoughts that are hard to stop once they start! You will find it even harder to sleep. A good way to find respite is by writing down your problems onto a piece of paper. Prepare a To-Do list or simply jot down your plans. Then put the pen down, and clear your thoughts knowing you will deal with the issue in the morning.

 

Stress and Insomnia forms a vicious circle

Since sleep is so important to your overall health, insomnia could literally ruin your daily activities. According to a survey conducted by the American Journal of Managed Care, almost half of total respondents (46%) reported severe sleeping issues 1 arising due to financial, job-related and relationship stress. Sleep deficit makes you feel mentally slower and emotionally vulnerable, which increases your stress levels. Increased stress further affects your stress-related sleeping problems. Progressive Muscle Relaxation (PMR) is a very effective mechanism to fight such stress related insomnia problems. PMR involves tensing and relaxing all the muscle groups in the human body, thereby helping the body to relax and reduce the tension2.

 

Stress contributes towards anxiety and hampers sleep

Anxiety is a natural response to situations that might need your highest attention or action. However, not all situations are within our direct control. These could be your abusive boss, or over-competitive colleagues, the impossible sales targets, a strained relationship, or financial turmoil that you weren’t prepared for. Stress arising from such situations leads to anxiety and panic that could disrupt your sleep cycles3. If you are struggling to go to sleep, you could get up and read a book, or get involved in some not-too-stimulating household work that could help in fostering sleep.

 

Stress interferes with the Digestive system and may increase Acid Reflux

Stress can severely interfere with the body’s digestive system. The blood from the internal organs is transmitted to the muscles to deal with the extra stress. This partially deprives the digestive system of the necessary blood required for proper functioning. The digestive system slows down. However, the presence of undigested food triggers a rise of gastric acids in the stomach. This eventually builds up a pressure against the lower esophageal sphincter (LES), forcing it to partially open up and letting in the acid to flow up the esophagus. This eventually triggers the onset of acute acid reflux, which results in a burning sensation that moves up the chest area causing irritation and pain. This messes with the “sleep” system of the body4.

 

A Stressed-out Individual never “rests” – we just keep processing information

According to the 2011 National Sleep Foundation poll, close to 60% of Americans were found to have sleep troubles5. As a result, of the same neurotransmitter system in the human central nervous system being responsible for both stress and sleep5. Understandably then, people suffering from the effects of stress and anxiety may also face severe insomnia.

 

Conclusion: Manage Stress, Sleep Better

  • Switch off Technology6. When it’s time to sleep, switch off the distractions caused by laptops, tablets, mobiles and televisions. Avoid distraction.
  • Moderate your caffeine intake: The intake of caffeine throughout the day can exacerbate stress-related insomnia. Manage this by not having caffeine after 3 pm, and/or limiting the number of caffeinated beverages in the day. Hint: this includes diet coke!
  • Moderate Exercise is good7. Exercise during the day helps to reduce stress and assists you to relax in the evening. This is because you have not only released endorphins (your happy hormone), but you have also used up some extra energy to make your body feel good.
  • Eat a balanced diet. Eating a diet rich in Omega-3 such as salmon, nuts, seeds, beans, and avocados can help in reducing stress and depression, by influencing blood vessels and subsequent blood flow to the brain (blood flow has been reported to be reduced during the depression).
  • Seek support and speak out: One of the most effective ways to relieve stress is to discuss it with close friends and family. Sharing your problems with others and seeking social support helps in pacifying the tension that builds up inside.

Remember, it is important to reduce stress in order to help the body relax and sleep.

 

Image Source: Pixabay
Sources:
[1] Stress Related Insomnia [Internet] Available from: : http://stress.about.com/od/otherconditions/a/insomnia.htm
[2] Reduce Tension with Progressive Muscle Relaxation [Internet] Available from http://stress.about.com/od/generaltechniques/ht/howtopmr.htm
[3] Stress Related Insomnia [Internet] Available from http://stress.about.com/od/otherconditions/a/insomnia.htm
[4] Do You Know Why Acid Reflux And Stress Are Not A Good Mix? [Internet] 2010 [cited 2010 Sep 11] Available from: http://digestivehealthguide.com/acid-reflux-and-stress/
[5] Ways to Get Better, Stress-Free Sleep [Internet] 2010 [cited 2014 Nov 14] Available from : http://www.everydayhealth.com/columns/keith-black-brain-health/ways-to-get-better-stress-free-sleep/
[6] Tips for Managing Stress for Better Sleep [Internet] Available from http://www.webmd.com/sleep-disorders/guide/tips-reduce-stress
[7] Tips for Managing Stress for Better Sleep [Internet] Available from http://www.webmd.com/sleep-disorders/guide/tips-reduce-stress