Diet & Nutrition

Gut Bacteria May Hold the Key to Maximizing Vitamin D Benefits

In recent years, the understanding of the role of vitamin D in immune system functioning has greatly expanded. Numerous studies have connected low vitamin D levels to a wide variety of chronic conditions and diseases. Yet, clinical research trials of vitamin D supplements have revealed inconsistent results. A new study out of the University of California suggests a link between the active form of vitamin D and gut bacteria diversity, which may play a role in explaining those inconsistencies.

The Supplement Question

Aside from its role in building strong teeth and bones, vitamin D is essential to immune system functioning. Diabetes, heart disease and cancer have all been associated with low levels of vitamin D. Clinical studies have demonstrated that deficiencies in vitamin D have been linked to a higher risk of autoimmune diseases, respiratory ailments and, in some studies, worse Covid-19 outcomes.

Yet, when running clinical trials to test the efficacy of vitamin D supplements, the results have been inconsistent, with some studies even failing to show any benefit at all. Naturally, in the face of so much evidence connecting vitamin D to health and disease prevention, researchers want to know why there are inconsistencies in clinical results regarding vitamin D supplementation.

The Link Between Vitamin D and Gut Bacteria Diversity

The Vitamin D that we consume in food and supplements must be processed by the body to become bio-available. In the liver and kidneys, vitamin D is converted to calcitriol, a usable, or hormonally active, form of the nutrient. The standard vitamin D tests measure the amount of this fat-soluble nutrient that has been stored by the body. Thus, the test measures what could be called the precursor to active vitamin D.

In the study, researchers measured three elements – the precursor to active vitamin D, the active vitamin D and the substance produced by the breaking down of the nutrient. They found a correlation between those with greater gut bacteria diversity and those with higher levels of the active form of vitamin D. Researchers also noticed that more diverse gut bacteria was also associated with higher levels of butyrate. This substance is a short-chain fatty acid that results from the process of digesting fiber that may yield a number of health benefits, including helping to prevent insulin resistance and colon cancer.

While this study does have its limitations, including a focus on older white males, the results are intriguing. Maintaining a diverse array of gut bacteria may hold the key to maximizing the health benefits associated with vitamin D by promoting efficient conversion to the active form. It is important to note that correlation isn’t cause. More research will have to be done in this regard.

Gut Bacteria and Health

Maintaining healthy gut bacteria diversity is an essential part of immune system health and brain health. Through their work in the body, for example in the digestive process, these bacteria play a critical role in a vast number of chemical reactions within the body. These chemical reactions encompass a wide range of critical activities, including extracting nutrients from food and converting those nutrients into forms that the body can use. Chemical reactions are also involved in the messaging and other functions of the central nervous system. Having less diversity in gut bacteria is associated with a number of chronic health conditions, including type 2 diabetes, obesity and autoimmune diseases.

Varied, Real Food Diet

The typical, modern American diet, incorporating far too many highly processed foods, has had a negative impact on gut bacteria diversity. Some studies show that artificial sweeteners and food additives, such as emulsifiers, also have a negative impact on gut bacteria balance and diversity. One of the most important steps to reestablishing a more healthy gut bacteria diversity is to eliminate highly processed foods and chemical food additives from the diet to the greatest degree possible.

The more varied the diet is, the greater the diversity can be expected in the gut bacteria. Choose whole grains and add plenty of fresh fruits and vegetables to the daily diet. Increase consumption of legumes, beans and probiotic foods. Some probiotic foods to consider incorporating into the daily diet include live-culture yogurt and fermented favorites, like sauerkraut and kimchi.

Diets don’t change overnight, so while working towards a healthier diet, consider taking a probiotic supplement. Some supplements combine prebiotics with probiotics, helping to improve the bacterial environment and diversity more efficiently. Antibiotics can kill off bacteria rather indiscriminately, so taking a good probiotic supplement after a course of antibiotics can be a smart health move.

Diversity For Better Health

The new University of California study linking active vitamin D and gut bacteria diversity adds to the growing body of evidence pointing to the importance of gut bacteria to health. In terms of overall health and well-being, including brain health and immune system functioning, the evidence is clear. Gut bacteria diversity is an essential part of good health. Fortunately, improving that diversity is well within the grasp of the average person via better food choices.

Study Suggests Taking Supplements May Reduce COVID-19 Risk in Women

Dec 21 by Ewcopywriting

Even with the much-anticipated arrival of the COVID-19 vaccine, there is still a long way to go before we are out of the woods in battling this deadly virus. Fortunately, you are not powerless when it comes to protecting yourself from infection. In addition to following the recommended protocols and proper personal hygiene practices, wearing a mask and practicing social distancing, there are steps that you can take to further reduce your risk of contracting the virus. While there is still a lot be learned about the ongoing coronavirus pandemic, new research points to how taking supplements may reduce COVID-19 risk.

A new study suggests that being intentional about taking supplements and certain vitamins may lower your risk of becoming infected with COVID-19. The supplement melatonin has also been demonstrated to be particularly effective at enabling your immune system to better handle these new viruses. Here is what you need to know about this exciting emerging research and how you can apply it to your life today to protect yourself and your family.

How Taking Supplements May Reduce COVID-19 Risk

A recent study by King’s College in London looked at data from 1.4 million participants through a COVID Symptom Study app to learn more about the role of supplements in reducing the risk of the COVID-19 virus. The participants of the study provided for review data regarding their regular use of various dietary supplements.

What was most interesting about the data analysis is that only females seemed to experience a benefit from taking supplements. There were four specific supplements that stood out as being a significant deterrent, for women, to contracting the COVID-19 virus:

Probiotics: Those who took probiotics exhibited a 14 percent reduced risk of contracting COVID-19.
Multivitamins: Those who took a multivitamin showed a 13 percent reduced risk of contracting COVID-19.
Omega-3 Fatty Acids: Omega-3 fatty acid supplementation appeared to result in a 12 percent reduced risk of contracting COVID-19.
Vitamin D: Taking supplemental vitamin D was associated with a 9 percent reduced risk of contracting COVID-19.

In particular, vitamin D has received a great amount of attention throughout the pandemic as being an effective protective agent. Some studies suggest that being diligent about taking vitamin D may also reduce the risk of developing serious complications if you do test positive for the virus. This protective effect is largely attributed to the vitamin’s ability to suppress cytokine production; one of the most severe complications associated with COVID-19.

Importance of Melatonin for a Healthy Immune System

While scientists have long understood the role that melatonin plays in regulating your sleep cycles, it has recently been revealed that this hormone can also help to support a healthy immune system. Clearly, you will be better equipped to avoid the severe effects of the virus if your immune system is working at optimal levels.

Melatonin is responsible for providing crucial antioxidants and anti-inflammatory effects to the body, boosting immune function as a result. Melatonin is produced throughout the body, including in the tissues of the gastrointestinal tract and in some immune cells.

Melatonin as an Immune Response Modulator

One of the primary ways that melatonin works is by acting as a modulator for the immune system. Scientists have discovered that the hormone can either boost immune response or suppress it, depending on the situation. This ability to discern when a full immune response should be activated or when it should be suppressed is especially important when the body encounters the COVID-19 virus.

Many individuals become severely ill when their immune system overreacts to the presence of the virus, triggering acute organ failure. Because melatonin can provide modulation of immune function, it may be a key weapon in helping the body to act appropriately in response to the virus.

How to Support Healthy Levels of These Important Nutrients

Now that you understand that taking supplements may reduce COVID-19 risk, how do you put this knowledge into practice? Here are the two primary ways that you can support healthy levels of these key nutrients so that you can put your body in the best position to fight the virus.

Diet

The cornerstone of all good health starts with a commitment to eating a nutritious diet. The building blocks of your diet should be fresh fruits and vegetables, lean proteins, whole grains and foods that are rich in calcium. If putting your body in the position to handle exposure to COVID-19 is your goal, be sure to focus on getting adequate amounts of vitamins D, A, and C as well as probiotics, iron, zinc and omega-3 fatty acids.

Supplements

Despite your best efforts, it can be challenging to obtain all of your nutrients through food alone. Look at supplements as a form of insurance to ensure your body has all that it needs to function at optimal levels of health. Cultivating a vitamin and supplement routine that includes the best supplements for protecting against COVID-19 is a good idea during these uncertain times. In your routine, be sure to include a melatonin supplement.

Even when the COVID-19 virus is not the threat that it is today, the lessons that we have learned about taking care of the body through vitamins and supplements will stick. Being purposeful about taking care of your body now will deliver benefits as you work to avoid the novel coronavirus, as well as in the future.

Beating the Winter Blues: How Low Serotonin in Winter Affects Mood

Dec 16 by Ewcopywriting

Serotonin is a neurotransmitter essential for mood regulation. Produced within the body, this chemical messenger performs a variety of tasks, impacting mood, health and overall well-being in numerous ways. Serotonin levels can dip during the winter months, impacting mood and feelings of well-being. Boosting intake of serotonin in winter can help you to avoid the winter blues.

Causes of Decreased Serotonin in Winter

People tend to get less sunlight during the winter months. The shorter days leave less opportunity to collect a few rays during the normal course of the daily routine. This can impact both the production and transport of serotonin in the body, due to the impact light has on the function of tryptophan and serotonin.

The amino acid tryptophan is a key element in the production of serotonin, both of which are classified as indoleamines; substances whose functions are impacted by light. With the decrease of sunlight that is a natural part of the winter landscape, paying extra attention to maintaining serotonin levels can play an important part in feeling your best during this time of year.

Light also impacts the efficiency of serotonin utilization and transport via the protein responsible for deactivating and recycling serotonin in the brain. Concentrations of this protein have been shown to vary by season.

Cooler temperatures often lead to a reduction of outdoor activities and, for many, decreased physical activity in general. That can be bad for serotonin levels because physical activity helps increase blood levels of the tryptophan necessary for serotonin production.

Serotonin Levels Impact Mood and Well-Being

Many are familiar with the role of serotonin in supporting mood and its potential to help ease symptoms of seasonal and other types of depression. However, that’s not all that serotonin does. In fact, serotonin plays a role in the regulation of a number of physical processes, such as blood clotting. It serves as an important partner in the functioning of the central nervous system and the digestive system. So, while lower serotonin in winter can impact mood, memory and mental health, it can also have a significant impact on physical health and well-being.

Ways to Boost Serotonin Levels During Winter

There are several ways to promote healthy serotonin levels during the winter. Engaging in one or more of these can help to ensure your serotonin levels remain adequate, preserving both mental health and overall well-being through the winter months.

Be More Light-Conscious

With our modern lifestyles, we don’t get the same amount of sunlight our agriculturally focused forefathers did. This is especially true in the winter months. The quality of light we are exposed to has also changed with our shift to artificial light.

Spend at least half an hour outside daily, preferably in the morning sun. Don’t skip the cloudy days, though. Even with cloud cover, there’s still beneficial light to be had. Try to increase natural light use indoors. Use candles and if you have a fireplace, use it. Consider using incandescent or amber-colored bulbs during the winter.

Consume Foods That Aid Serotonin Production

Support serotonin levels via diet by consuming foods rich in tryptophan and by choosing healthy carbohydrates to facilitate the serotonin production process. While turkey may be the most famous tryptophan-rich food, there are plenty of others to choose from. Eggs, tofu, fatty fish, like salmon and tuna, seeds and nuts are all rich in tryptophan. Furthermore, they’re all packed with valuable nutrients that are vital to overall physical health and cognitive function. Despite the best dietary intentions, almost everybody falls short when it comes to obtaining optimum nutrition via the daily diet. Taking a supplement designed to support healthy serotonin production and utilization, like Tryptochron, during the winter months can be helpful.

Chemical reactions are at the heart of most body and brain processes, and the production of serotonin is no different. During the winter, people often crave carbohydrate-heavy comfort foods. These cravings are related to the decrease of serotonin in the body and the important role carbohydrates play in its production.

Carbohydrate consumption sets insulin in motion to clear other amino acids from the bloodstream, leaving tryptophan free to move to the brain to produce serotonin. Choose nutritionally dense carbohydrates, such as whole grains, fresh fruits and vegetables, beans, legumes and nuts. Your body needs certain nutrients to feel your best, especially during winter.

Reduce Stress and Promote Relaxation

Take an active role in feeling good. Reducing stress is important because stress increases levels of the hormone cortisol, which impedes serotonin production. Meditate, get a massage, exercise and try to make adjustments to your daily routine to address the causes of stress in your life.

Try to shift your way of thinking to enjoy more positive thoughts and emotions. Carve out time to socialize with positive, uplifting people. Develop enjoyable, productive hobbies that make you feel accomplished. Be a force for good in your world via volunteer work and helping others. Be deliberately grateful for what you have. Such actions have been shown to help increase serotonin production.

Don’t Let Winter Defeat You

Knowing what the problem is, according to the old adage, is half the battle. However, half a battle isn’t a win. Using what you know is what gets the win. There are a wide range of ways to help boost winter serotonin production and support mood, overall health and well-being. Experiment and find what works best for you. However, balance is essential. Too much serotonin can as disruptive to well-being as too little, so always discuss major changes in health, lifestyle, mood and cognitive function with your health care provider.

5 Tips for a Heart-Healthy Holiday Season

Dec 04 by Ewcopywriting

Cardiac incidents, including heart attacks, typically increase during the holidays. Dr. Christopher Cutitta, a St. Luke’s University Health Network cardiologist, points to a variety of factors contributing to this unfortunate seasonal heart health trend. These factors include changes in diet and nutrition, disruption of health routines and holiday-related stress. Help keep your holiday season happy by giving your heart health the extra support it needs with these heart-healthy holiday tips.

Moderation Is The Key

The temptation to overindulge in holiday treats, such as sweets and foods high in fat and sodium can be hard to resist. However, there is a difference between the occasional indulgence and overindulging. Putting on weight during the holiday season is easy when overindulgence becomes a pattern. Instead, take a mindful approach to holiday eating. Enjoy every bite, but be firmly guided by the principle of moderation. By spending your calories wisely and developing good portion control skills, you can still enjoy holiday treats.

That Also Applies To Alcohol

Moderation also applies to alcohol intake. Getting together with family and friends can easily result in drinking more than usual. Aside from increasing calorie intake, overindulging in alcohol can contribute to what is often termed holiday heart syndrome. The term is used to describe the atrial fibrillation and heart arrhythmia associated with heavier drinking and binge drinking patterns.

That fast or irregular heartbeat connected to drinking in excess can lead to more serious cardiac incidents in people already facing heart health challenges. A domino effect of one problem leading to the next can take place, resulting in a serious cardiac event. It’s better to limit drinking during the holidays because this season already has a lot of heart-health-impacting factors at play. For a heart-healthy holiday, stay hydrated by substituting water for some, if not most or all, alcoholic drinks.

Don’t Slack on Nutrition

Diet and nutrition are critical elements of heart health. During the holiday season, it can be all too tempting to overindulge on holiday treats. That can easily result in eating less of the nutritionally sound, real food best for heart health, even when practicing moderation with holiday eating. Rather than fall short nutritionally, consider adding nutritional supplements to your holiday season routine. Those already facing heart-health challenges and those with a higher than average risk of developing heart problems may want to consider supplements that specifically promote heart health.

Look for a high-quality, science-based supplement that promotes cardiac system health via essential heart-health nutrients. These include all of the B vitamins, calcium, magnesium, the L-amino acids, lycopene and biotin, along with other nutrients, all in just the right balance. Ensuring proper nutrition is a smart decision for helping protect heart health at any time of year, but can be especially important during the holiday season.

Maintain Healthy Routines

With all of the holiday preparations and events, healthy routines are often disrupted. People traveling to visit family and friends may forget to pack cardiac medications. In the hustle and bustle of the season, some forget to take essential heart medications at the usual times. Winter weather plus the holiday season can disrupt exercise habits, reducing physical activity.

For optimum heart health, and a heart-healthy holiday season in particular, it’s important to maintain healthy routines. If family or friends visiting has led to skipping the gym, slip in some extra physical activity daily. Show off your local parks to your visitors and get everybody out walking. Give the dog an extra walk and make it a brisk one. Find or create a simple home work out to do. Make sure that you don’t allow your sleep schedule to be overly disrupted.

Utilize Stress Management Strategies

Time pressures, money worries, emotionally stressful family gatherings and coping with the loss of a loved one are just a sampling of the stress that can be heightened during the holiday season. Stress is a major player in heart health, so learning to manage it in healthy ways is essential. Stress can impact heart health in two ways: directly, through the production of stress hormones like cortisone, and indirectly via your actions, like drinking or eating unhealthy comfort foods to alleviate stress.

Good nutrition and exercise help alleviate stress in ways that promote health. Meditation is another effective means. Developing concrete skills to target the sources of stress can be highly effective in reducing holiday stress. For example, developing time management skills can help increase productivity and reduce lateness, thereby reducing stress. Learning conflict resolution skills and strategies can help with difficult family situations.

Emotionally-based stress related to grieving can be trickier to navigate. However, helping others through meaningful volunteer work is often very helpful, turning focus outward and reducing the opportunity to dwell on one’s own pain and loss by helping others. The holiday season can be especially lonely for many people, so even something as simple as visiting seniors in nursing homes can make a real difference.

Take It One Choice At A Time

As Dr. Elizabeth Klodas points out, better heart health is made up of a multitude of small choices. For a more heart-healthy holiday season, continuously strive to make more great choices than poor ones, indulging wisely while enjoying the season and the people you share it with.

Winter Nutrition Guide for Healthy Immunity, Mood and More

Nov 10 by Ewcopywriting

Winter can put a damper on immune system function, energy levels and mood. Cooler temperatures and shorter days often translate into less sun exposure and reduced physical activity. This can impact serotonin levels and mood, as well as immune function and energy levels. Cold and flu season, along with a busy holiday season, can add to the challenges of the winter season. This year, plan ahead to overcome those winter challenges with the help of a winter nutritional strategy. Taking a targeted approach to winter nutrition and diet can help support physical health and overall well-being throughout the winter months.

Keep It Real For Better Health

One of the most important things you can do nutritionally to support overall health and well-being is to eat real food. Eliminate as many processed foods as possible from the daily diet. Be especially ruthless in cutting out highly processed foods. Highly processed foods tend to offer little to no nutritional value or fiber. They also tend to be high in sugars, sodium, unhealthy fats and assorted chemicals.

Not only do processed foods provide few health benefits, but many are also actively damaging to health, contributing to a broad range of chronic health conditions and diseases including type 2 diabetes, heart disease and high blood pressure. Real food is the foundation a nutrient-rich diet is built upon.

Feel Better With Smart Carbohydrate Choices

With the reduced sun exposure and the decrease in physical activity that the winter months can bring, serotonin levels can go down. This reduction can severely impact mood in people with a higher risk of developing season-related depression. As the winter season settles in, many people find themselves craving carbohydrates. That’s not surprising, because carbs influence serotonin production via the release of insulin. Insulin reduces the concentration of amino acids in the blood, except for tryptophan, allowing it to make its way to the brain, where it works in the production of serotonin.

Playing a key role in energy production, carbohydrates are an important part of the diet, typically making up between 45 and 65 percent of daily calories. However, not all carbs are created equal. There are bad carbs: those found in sweets and highly processed foods. Bad carbs offer a quick burst of simple sugar energy, but don’t bring much nutritional value to the table. Good carbs are more complex. They typically offer plenty of nutrition and fiber. Complex carbs digest slower, without the sugar energy crash caused by many simple, highly processed carbs.

Choose high-quality, nutrient-rich carbohydrates instead of highly processed simple carbs. Make sure to eat plenty of fresh vegetables, fresh fruit, legumes, whole grains and nuts. Maximize the nutritional benefits of the calories consumed in a day by choosing complex carbs from real food, avoiding the nutritionally bankrupt carbs found in highly processed foods. Taking this nutritional approach can help support serotonin production, mood, energy levels and immune system function throughout the winter.

Target Immune System Support

The winter months can increase the demands made on the immune system in a number of ways. The holiday season can be stressful and exhausting, eating habits can suffer and there’s always the cold and flu season to contend with. That makes supporting immune system function and health an important element of a winter nutritional strategy.

There are a number of important nutrients your body needs for a healthy immune system all winter long. Vitamin D is essential to the function and health of the immune system. Found in egg yolks, salmon, tuna, beef liver and fortified dairy products, numerous studies have confirmed the critical role of this nutrient in immune system performance. Antioxidant vitamins C and A also support healthy immunity, another reason why fresh fruits and vegetables must play a starring role in winter nutrition. Zinc is another important immune system supporting nutrient, so make sure to include foods such as poultry, eggs, whole grains and fish in the daily diet.

Focus On Energy Nutrients, Nourish The Mind

Maintaining energy levels isn’t just about feeling physically energetic. Proper energy levels also impact the mind – both mood and cognitive function. Many people feel sluggish during the winter months with their shorter days and longer nights.

Make sure to get enough iron, because deficiencies can have a dramatic effect on energy levels. Iron is essential to the process that moves oxygen throughout the body. Animal sources of iron, such as meat and fish, are easier for the body to use. However, plant-based foods, including beans and nuts, can also provide usable iron. The B vitamin complex is also closely aligned with both energy production and mental health and well-being, so eat plenty of leafy green vegetables, legumes and whole grains.

Healthy, Nourishing Winter Recipes

Immune-Boosting Chicken Soup

This hearty chicken soup is filled with powerful minerals, antibacterial herbs and other immune-boosting ingredients to deeply nourish your body during the cold, dark winter months. Adding the optional kombu (dried kelp) provides additional valuable minerals, while burdock root, also optional, contains prebiotics to support digestive health and immunity.

Ingredients

Sprigs of fresh rosemary, sage and thyme
1 bay leaf
1 strip kombu (optional)
1 ½ – 2 lbs. bone-in chicken
12 c. water or low-sodium chicken broth
2 tbsp. apple cider vinegar
2 tbsp. olive oil
1 onion, diced
1 lb. potatoes, diced
1 burdock root, peeled and diced (optional)
12 oz. shiitake mushrooms, sliced
4 carrots, chopped
4 stalks celery, chopped
4 garlic cloves, minced
Salt and pepper, to taste
2-3 c. kale, chopped

Directions

Tie together the sprigs of fresh rosemary, sage and thyme with kitchen twine to form an herb bouquet.
Place chicken, herb bouquet, bay leaf, apple cider vinegar and kombu (optional) in a large pot. Pour in chicken broth or water. Bring to a boil, skimming off any surface foam that forms. Reduce heat and simmer for approximately one hour.
Remove chicken, herb bouquet, bay leaf and kombu from the broth. Set chicken aside to cool, and discard the other materials.
In a separate large pot, heat the olive oil over medium heat. Saute the onion until it’s translucent (approximately 3 minutes). Add potatoes, burdock root, mushrooms, carrots, celery and garlic. Continue to saute for another 2-3 minutes.
Pour chicken broth into the pot with the vegetables and bring to a boil. Reduce heat, cover and simmer approximately 20 minutes, or until vegetables are tender.
As the soup cooks, remove the meat from the chicken. Cut chicken into small, bite-size pieces.
Once the vegetables are tender, add chicken meat and kale. Cook for an additional 3-5 minutes, or until kale is tender. Season to taste with salt and pepper.

Hearty Roasted Vegetables

Tasty roasted vegetables are not only delicious and nutritious, they are a wonderful way to “eat the rainbow” and get a variety of vitamins in your diet, even in winter.

Ingredients

1 onion, cubed
1 head of broccoli, chopped
2 stalks of celery, chopped
3 carrots, chopped
2 turnips, peeled and cut into 1-inch pieces
1 sweet potato, peeled and cut into 1-inch pieces
1 c. shiitake mushrooms, cut in half
1 beet, peeled and cut into 1-inch pieces
2 tbsp. olive oil
Salt and pepper, to taste

Directions

Preheat oven to 400 degrees.
In a large bowl, combine vegetables with olive oil. Toss until completely coated. Add pepper and salt to taste.
Spray a large baking sheet with cooking spray. Pour vegetables onto the baking sheet, arranging evenly across the sheet.
Roast vegetables for 20 minutes. Stir. Continue roasting approximately 20 – 25 minutes more, or until vegetables reach desired tenderness.

Warm Golden Chai

Warm chai is a wonderful, healing beverage that provides inflammation-fighting and immune-boosting spices and is chock full of powerful antioxidants. Cardamom and black pepper are also known for their ability to promote healthy digestion.

Ingredients

4 c. unsweetened almond milk (or milk of choice)
¾ tsp. cinnamon
¾ tsp. turmeric
¼ tsp. ginger
¼ tsp. nutmeg
¼ tsp. cardamom
1/8 tsp. black pepper
¼ tsp. vanilla extract
2 tbsp. raw honey

Directions

Put all ingredients into a blender; blend until smooth.
Pour mixture into a saucepan. Bring to a boil over medium heat. Reduce heat to low and simmer for approximately 3 minutes.
Pour hot chai into mugs and enjoy!

Play It Safe With Winter Nutrition

Because of the deep connections between diet and health, even those that typically eat well can benefit from nutritional supplements, particularly as an important component of winter nutrition. Some nutrients, like vitamin D, can be a challenge to get entirely from food. The amount of nutrients in fruits and vegetables depends on many factors, such as soil quality, that are out of the average consumer’s control. Nutritional supplements that provide a wide variety of high-quality vitamins and minerals are a great way to bridge the occasional nutritional gap.

Nutrients, Minerals and Vitamins for Menopause

Nov 05 by Ewcopywriting

New research finds that taking vitamins for menopause relief may help women to reduce or alleviate some of the symptoms caused by this condition. Various minerals and natural plant substances that provide phytoestrogens can also be beneficial.

What is Menopause?

Menopause marks the end of a woman’s menstrual cycle, and it’s something every woman goes through eventually. While the typical age for menopause is 51, it can affect women in their 40s, or later in their mid- to late-50s. In most cases, a doctor won’t diagnose menopause until the woman has gone through a full year without experiencing any periods. Although menopause is a natural process, it does result in symptoms that can cause discomfort and physical pain as well as emotional changes.

Symptoms of Menopause

As women near menopause, they can begin experiencing any of the following symptoms:

irregular periods
chills and/or hot flashes
vaginal dryness
sleep problems, including night sweats
mood swings
slowed metabolism, resulting in unexplained weight gain
skin problems and thinning hair
breast changes, including a loss of fullness
inhibited sex drive or libido

Middle-aged to older women are cautioned to take better care of their overall health as a result of an increased risk of certain medical conditions. Post-menopausal are more likely to suffer from bone loss or osteoporosis as a result of hormonal changes or vitamin deficiencies. Decreased estrogen levels also result in an increased risk for cardiovascular disease, so controlling cholesterol and hypertension is especially important. The vagina and urethra become less flexible after menopause, so older women also experience decreased control over urinary function. Combined with vaginal dryness, these effects can also inhibit sexual desire and activity.

Since menopause is a natural condition, it’s not something that can be prevented or cured. However, women can make lifestyle changes and try treatments suggested by their doctors to help alleviate or diminish the severity of symptoms. New research has found that dietary supplements may also help women reduce their menopausal symptoms.

Vitamins for Menopause Relief

Vitamin A

There’s some debate in regard to the effects vitamin A has on the health of menopausal women. This is because preformed vitamin A, also called retinol, is stored in the liver, and too much of this compound can lead to liver toxicity. Some research also indicates that vitamin A increases the risks of hip fractures in women. This effect was not found when vitamin A was delivered in the form of beta-carotene. In this case, vitamin A may actually boost bone health.

Vitamin B-12

This may be one of the most essential vitamins for menopause because it helps with bone health, red blood cell count and brain function. As people age, a vitamin B-12 deficiency becomes more common, so it’s more important to take a B-12 supplement to boost your supply of this vitamin to healthier levels. Women aged 14 and up should be getting at least 2.4 micrograms of B-12 on a daily basis. Vitamin B-12 is primarily found in red meat, poultry, fish and dairy products.

Vitamin B-6

This nutrient is vital to the production of serotonin, which is a hormone responsible for regulating mood. Post-menopausal women commonly experience a B-6 deficiency, which is why mood swings and depressive episodes are more common for older women. By the same token, mood can be better regulated by increasing your intake of vitamin B-6. Taking a supplement can help alleviate depression or reduce the frequency of depressive episodes.

Vitamin D

Most people have a vitamin D deficiency because the best source of this nutrient is direct sunlight. Since skin cancer is also a concern, people tend to limit their exposure to sunlight, however, in short bursts, the sun’s rays can have positive effects on your health.

It’s especially important for post-menopausal women because it boosts bone strength, prevents the loss of bone density and lowers the risks of fractures. Women over 50 should be getting a minimum of 20 mcg of vitamin D each day. In addition to taking a supplement, you can also find this in the oil from fatty fish or in cheese or egg yolks. Fortified cereals also contain vitamin D.

Can Estrogenic Herbs Relieve Menopausal Symptoms?

Estrogenic herbs are natural plants that contain compounds that resemble the estrogen in human women. Because of their structural similarity to estrogen, once ingested, the compounds in estrogenic herbs act as weak estrogens in the body. As such, consuming estrogenic herbs can be effective in reducing or eliminating many symptoms of menopause. In particular, women who have taken estrogenic herbs have reported that headaches, night sweats and inhibited libido were alleviated by the use of the herbs.

Some common sources of estrogenic herbs are red clover, soy and dong quai. While you can find these in many health food stores, it’s more convenient to get these herbs together in a single supplement. Menochron is an example of a high-quality supplement that’s engineered to help soothe the symptoms of menopause. In addition to containing estrogenic herbs, these types of supplements also often contain daily servings of other important vitamins and nutrients.

In addition to adding a supplement to your daily routine, your doctor may suggest more dietary or lifestyle changes to help you manage menopausal symptoms. While each woman experiences menopause symptoms differently, the symptoms can usually be managed better by giving the body the nutrients it needs. Since most symptoms, including hot flashes and diminished libido, result from vitamin deficiencies, ingesting more nutrients and reducing the consumption of processed foods may provide the best solution.