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Not Getting Enough Vitamin B12 During Pregnancy Boosts Disease Risk for Baby

Many people have are familiar with the importance of getting enough folic acid or folate, also known as vitamin B9, when pregnant. However, getting enough vitamin B12 during pregnancy is also important. New research underscores the importance of getting all of your B vitamins—especially vitamin B12—if you are pregnant or planning to conceive soon.

What Is Vitamin B12?

Vitamin B12 is an essential water-soluble vitamin that is used in a wide variety of cellular reactions. Essentially, it is a puzzle piece among many vitamins that are important for metabolism, energy production and other vital processes. People who do not get enough of this vitamin suffer from depressed mood, poorer memory and mental function and even a higher risk of infection. A long-term deficiency can cause permanent dementia and a variety of other serious illnesses. Pregnant women who do not get enough vitamin B12 during pregnancy are at a higher risk of giving birth to a baby with serious—and sometimes deadly—neural tube defects such as spina bifida and anencephaly.

Because vitamin B12 is water soluble, our cells do not store it in any significant amount. Going even a short time without foods or vitamins containing B12 can result in noticeable health effects. Most people who eat animal products usually get enough of this critical vitamin in their diets, as it is present in high levels in meat and eggs. However, there are times in life when your vitamin needs increase sharply, beyond what a typical Western diet can support. Pregnancy is one of these times. Pregnant women, especially those who do not eat a lot of animal products, are at e high risk of a B12 deficiency.

The Importance of Vitamin B12 During Pregnancy

According to new research, a vitamin B12 deficiency during pregnancy may have more effects than previously realized. Even babies who are born appearing to be in good health may suffer the consequences over their lifetimes. In one study, vitamin B12 levels were measured in pregnant women and both their and their babies’ health was analyzed. Babies born to mothers with a B12 deficiency had markedly lower levels of leptin, which is known as the “satiety hormone.” Low levels of leptin cause a person to need to eat more to feel satisfied, predisposing them to obesity, type 2 diabetes and other diseases. They also stored more fat. While extra fat stores are generally healthy in an infant, they can be a health problem later in life. Even worse, babies whose mothers had low vitamin B12 during pregnancy were more likely to become diabetic later in life.

This was a small study so it will need to be repeated to confirm the results. However, researchers and doctors are already calling for an increase in the recommended intake of vitamin B12 during pregnancy to ensure that women get ample amounts of this critical vitamin. With a large proportion of the population struggling with obesity, diabetes and the many related health problems, it is important to ensure we have the basic building blocks we need for a healthy metabolism. This is especially true when we are eating for two, such as when pregnant or breastfeeding.

I Thought Eating Too Much Meat Was Bad for Me?

The irony of this and other studies underscoring the importance of vitamin B12 during pregnancy and throughout one’s life is that many people believe they must cut back on meat and other B12-rich foods to improve their health. While eating a lot of animal products can negatively affect your health, these foods do contain nutrients that we need to be healthy and to bear healthy children. Ultimately, a well-balanced diet appears to be the key to leading a healthy life both in pregnancy and beyond. Pregnant women should eat a variety of foods and also take a high-quality prenatal multivitamin supplement to ensure their high nutritional needs are met. This is especially true for women who are vegetarian or unable to get enough animal products in their diet.

It is important for pregnant and breastfeeding women to talk to their doctors about any supplements that they are taking. However, during pregnancy, most doctors recommend taking a prenatal vitamin formula to ensure that you always have the building blocks that you and your baby need to enjoy optimal health. Eating a well-rounded diet and taking vitamins is an important way of giving your children the best chance at leading long, healthy lives.

Seasonal Affective Disorder: How to Beat the Winter Blues

Sep 26 by Ewcopywriting Leave a Comment

Many people suffer from seasonal affective disorder (SAD) and don’t even realizing it. You may have felt a touch of the winter blues but quickly recovered with a vacation to somewhere sunny. Others live all fall and winter with a mild case of the “winter blahs” without realizing that this can have an effect on their physical health. However, for many people, the winter blues are a pervasive health problem. They not only suffer from a serious case of the blahs but from persistent depression and other physical and mental health issues.

What Is Seasonal Affective Disorder?

Many people in North America and Northern Europe suffer from seasonal affective disorder, also known as SAD, without even knowing it. A lack of sunlight can affect our lives in a variety of ways. According to some researchers, many people feel the effects of low levels of light. While some feel the classic symptoms of depression, others experience seasonal affective disorder differently. You may feel more tired and fatigued, more anxious, or even be more prone to contagious illnesses.

Not getting enough sunlight in the fall and winter can impact your health in a variety of ways. Many people feel that they are more fatigued in the winter and get tired more easily. Others find that they have a larger appetite, leading to weight gain, or even that they are more likely to catch contagious illnesses such as colds and flus. Human health depends on having a balanced circadian rhythm, and having a balanced circadian rhythm depends on having healthy and appropriate levels of melatonin.

Sunlight and Human Health

Although we do not realize it, the sun affects our health in a variety of ways. Blind people who cannot experience sunlight are a good example of these effects. When our eyes perceive light, they send messages to the suprachiasmatic nucleus of the brain, which in turn sends messages to the pineal gland. These neurological messages determine whether we release sleep-enhancing hormones such as melatonin or biochemicals that encourage wakefulness such as cortisol. Without functioning retinas, the bodies and brains of blind people are left without a compass.

Many blind people suffer from seasonal affective disorder all year long. Their retinas do not sense light so they are left with no way to coordinate their circadian rhythms. This can lead to dysregulation of sleep and the according depression and fatigue, but also physical effects. Our bodies are created to be attuned to the light and dark cycles of our environments; without a way to perceive these cycles, we are left quite literally in the dark.

Combating SAD

Although seasonal affective disorder is common, it is not something people need to tolerate without treatment. There are many ways to beat the winter blues. Stock up on vitamin D supplements so you don’t lack this critical nutrient. Make an effort to get outside and enjoy the winter season, even if you find it hard to get moving. Get plenty of exposure to light, even if it isn’t the light of the sun.

In addition, there are natural therapies that have been found to decrease seasonal affective disorder. Exposing yourself to natural light during the day and taking melatonin at night can resolve many of the symptoms. In fact, taking melatonin at night in itself has been found to correct around a third of the symptoms associated with SAD.

When our eyes do not perceive the right wavelength of light, it is easy for melatonin production to also get off track. Taking melatonin before bed gives a clear signal, that now is the time for sleep. Light therapy during the day can also help, by sending a clear message that these hours are meant for wakefulness. In winter, light levels are low enough that it is easy for our brains to get confused about when to sleep and when to wake. Correcting these crossed signals with well-timed light and melatonin may alleviate many of the symptoms associated with seasonal affective disorder.

Many people suffer from seasonal affective disorder, or at least the winter blues, without even realizing it. However, there is no need to power through these symptoms: Many therapies, including light therapy and melatonin, have been found to alleviate them. Including light therapies, such as using a dawn-simulating alarm clock, and supplementing with melatonin are ways you can help keep your circadian rhythm on track. In many cases, depression is just the first obvious symptom that something is wrong with your whole body health.

The Effects of Office Lighting on Productivity, Sleep and Your Circadian Rhythm

Aug 19 by Ewcopywriting Leave a Comment

There was a time when people lived by the rising and setting of the sun. Now, many people in the West live by the alarm clock and the punch of a time card. Between punches, we are left beneath the glow of artificial office lighting. While we all long for that corner office, many are left in the central cubicle. Why do we all covet the office with huge windows? More importantly, what effect does exposure to constant bright artificial office light have on our circadian rhythm?

Sunlight vs. Office Lighting

Humans evolved under the light of the sun by day—and the lack thereof at night. It is deeply ingrained in us to be active while the sun shines and then to settle down to sleep when dusk hits. However, now the lines have blurred. For most of us, the cold glare of fluorescent lights dominates our lives. Not only are we trapped under bright lights all day, but we are chained to smartphones and other devices that emit artificial light as well.

How does this affect human health? According to a new study, the effects may be subtle and insidious. Researchers set out to study people who were exposed to natural light compared with those who spent their days under artificial lights. In a nutshell, it was found that people who have little exposure to natural light throughout the day have a lower quality of life in general.

How do we know that these cubicle workers have a lower quality of life? Researchers studied groups who worked in offices lit by windows and compared them to those who work in areas without windows. People who live without natural light rate their sleep quality and even their quality of life lower. There is a good reason people fight for that corner office; it improves their physical and mental health.

The Grim Reality of Office Lighting

In nature, light changes in tone and color throughout the day. This change in color is registered by your brain and used as information to guide your circadian rhythm. On the other hand, artificial light remains the same all day. This may affect our circadian rhythms in ways we previously did not know. Your body has a harder time sensing whether it should be preparing to be alert or preparing for a nap. While constant artificial light can have an adverse effect on your health, there are ways you can mitigate the effects of working in a cubicle. Experts recommend that people with low exposure to daytime light make an effort to get outdoors, sit near a window and otherwise expose themselves to the healthy benefits of natural sunlight.

Is a Daytime Nap the Answer?

For many cubicle workers, early afternoon comes with a decrease in energy and alertness. Taking a short nap could increase your productivity in ways we previously did not realize. The circadian rhythm takes a short dip in the afternoon, an effect that is more noticeable in people without natural light exposure. Taking a nap when the urge strikes you could increase alertness and creativity in the hours before you clock out.

In fact, some of the world’s most productive employers encourage taking naps when the urge strikes. With over a third of American workers not getting enough sleep, even a short nap can make work more productive and more bearable. In fact, there is a coordinated effort to make nap time part of the American workplace due to the pervasive sleep deprivation that can make it difficult to be productive during this dip in the circadian rhythm.

Old Bodies in a New World

While we now live under bright lights, this is not how we evolved. If you are looking for ways to be more productive in your day, it might be time to get in touch with your evolved self. Find ways to be more active. Seek light during the day and darkness at night. In short, try to live as our ancestors did as much as possible. These simple lifestyle changes often allow us to walk the fine line between the demands of our biology and the demands of modern life.

Many people live without natural light in their days. However, there are ways to mitigate the damage to your circadian rhythm. By seeking sunlight wherever possible and taking naps when needed you will likely be able to walk the line.

Artificial Light Could Be Making You Sick

Aug 17 by Ewcopywriting Leave a Comment

Life on earth evolved in the presence of light. We depend on the sun to provide energy for the plants we eat, to warm our planet to a safe temperature and to regulate our sleep-wake cycles. However, most life also requires a similar ratio of dark. Humans in ancient times sought the shade at midday and enjoyed long hours of dark at night. However, times have has changed. We now live in a world of perpetual artificial light, which is not just constantly present but also a different wavelength than natural light. New research suggests that this may be harming our health in more ways than previously realized.

The Dangers of Artificial Light

Artificial light does not produce the same frequencies of light as light from the sun. It is usually brighter, a higher color temperature and higher intensity than light found in our natural environment. How does this affect our health? According to researchers, it can have a huge effect on the circadian rhythm. Our retinas sense light and pass signals to the suprachiasmatic nucleus (SCN) of the hypothalamus, which in turn regulates our circadian rhythm and a variety of biochemical and cellular processes.

The effects of disrupting the circadian rhythm extend far beyond sleep. People who have a disrupted circadian rhythm from artificial light suffer from an increase in a variety of health risks including inflammation, immune overreaction and even bone and muscle loss. An out-of-sync circadian rhythm can also cause dermatological disorders and autoimmune disease.

Light and Aging

While constant artificial light has long been known to affect health in a variety of ways, new research suggests that it may affect us in a much more visible way as well. Artificial light appears to accelerate aging, both externally and internally. Animal studies suggest that not only may people exposed to high levels of man-made light develop fine lines and wrinkles more quickly, they may also have accelerated aging of their bones, muscles and organs. In studies, the mice exposed to artificial light 24 hours a day aged much more quickly.

While this is bad news for many modern people, there is good news as well. The mice in the studies partially recovered from the effects of the accelerated aging within two weeks of being returned to a normal sleep-wake cycle. If you are feeling over-tired and generally older than you should feel, you may be able to improve your appearance and health by reducing light exposure and stabilizing your circadian rhythm.

Is It Possible to Escape Artificial Light?

The problem for many modern people is that reducing light exposure can be a difficult task. We have televisions and devices that can be turned off, but these are not the only contributors to an increasingly light world. Many streetlights are high color temperature LED lights, which cause a huge range of negative health effects. In fact, the American Medical Association has warned communities not to use high color temperature streetlights, although many areas continue to do so.

In addition, light pollution is a major issue in many parts of the world. Even if you turn off your own sources of artificial light, the world is simply lighter and brighter than ever before. Sometimes there is no escaping this pervasive light.

Restoring Your Own Natural Rhythm

Even if you cannot completely escape ambient light in the environment, there are a few ways that you can encourage a healthy circadian rhythm. Turn off lights in your house at night, including devices and electronics that produce light. Go to sleep and wake at roughly the same time so your body can develop a set sleep pattern. Close your curtains and blinds to keep light pollution outside. You can also take a melatonin supplement in the evening to help your body prepare for a good night of restful sleep.

Artificial light is everywhere and may present a danger to the public health. However, there are ways to reduce and compensate for the negative health effects of this light. Getting your circadian rhythm on track is the first step to living a healthier and happier life.

Proven: Napping Boosts Productivity and Improves Mental Health

Jul 29 by Ewcopywriting Leave a Comment

Have you ever snuck a nap in the middle of the day? Modern schedules tend to favor people who are up at dawn and steadily working until sundown. Benjamin Franklin and other fathers of our nation praised those who worked tirelessly, eschewing sleep until nightfall. Our society is set up to support this behavior; jobs begin early and lunch breaks are nonexistent or too short for more than a quick bite to eat. People who sleep a bit in the early afternoon are even considered lazy by many. However, the disdain for the afternoon siesta may be counterproductive. There are several benefits of napping that we are missing out on by pushing through the day rather than pausing to get the rest we need.

The National Deficit of Sleep

Americans are not skipping their daily siesta because they get enough sleep at night. Quite the contrary; sleeplessness is reaching epidemic levels. Researchers estimate that 40 percent of adults and 70 percent of teens are sleep-deprived. The amount of sleep that we get has dropped by 20 percent in the past century. People are getting less sleep than ever in human history, which may be tied to rising rates of metabolic disease.

What can Americans do to improve our sleep, and thus national public health? Experts suggest that a good old-fashioned nap may be the answer. Not only can a nap add to your total sleep time, but it can help you be even more productive and creative once you wake.

The Proven Benefits of Napping

According to research conducted over the past decade, there are several important benefits of napping. People who nap have sharper minds and are able to solve complex cognitive tasks more quickly and correctly. Napping also reduces frustration levels and encourages good mental health. While many think of a nap as wasted time, it may actually make you more productive. After a nap, you think more creatively and work more quickly, making up for any time lost in sleep—and then some.

Can’t we just opt for an earlier bedtime? Is napping better than sleeping longer at night? The jury on this subject is still out, but evidence suggests that we are biologically primed for a short siesta. Hormones associated with alertness dip in the early afternoon, leaving many people feeling tired and duller mentally. If you are sleep-deprived, this afternoon dip in brain function has an even greater effect. This mid-day sleepiness can affect productivity immensely if people do not get the rest that they need to move on with the rest of their day.

How to Nap Like a Pro

If you are interested in making a quick nap part of your lifestyle, experts have a few suggestions for getting the most out of your sleep. First, nap at the same time every day, preferably the time when you are most prone to feeling sleepy. Be sure to limit this time so you do not get too deep into your sleep cycles to wake up quickly; experts recommend 20 to 60 minutes as the ideal nap length. Second, find a comfortable and quiet place so you can nod off quickly and get the most out of your sleep. If you plan to take only a 20-minute nap, drink a cup of coffee first. Although this may sound counterproductive, caffeine takes around this length of time to take effect so it will be kicking in right as you are waking up.

The benefits of napping are clear, so why don’t Westerners make it a national habit? If you’re suffering from an afternoon slump, taking a quick nap may be just what the scientists ordered. Even a short 20 minutes of sleep could leave you renewed, refreshed and ready to take on the rest of your day.

Are Prenatal Vitamins a Pregnancy Necessity?

Jul 22 by Ewcopywriting Leave a Comment

It’s a long-held belief that all expecting mothers should take a prenatal vitamin formula to reduce the risk of birth defects, nutrient deficiencies and other health problems. However, there are always skeptics who chime in as to why supplementing with extra nutrients may not actually be necessary while pregnant. If you’re on the fence, here is some of the latest information supporting the importance of supplementing with a prenatal vitamin while pregnant.

Folic Acid Is Crucial

Folic acid is also known as folate or vitamin B9. This vitamin is needed for the synthesis and creation of DNA, the production of red blood cells, the metabolism of amino acids, and for the growth of the placenta and fetus. A woman’s need for folic acid increases during pregnancy. Although the United States started fortifying grain products with vitamin B9 in 1998, most women still don’t get enough of it.

Taking folic acid is essential for reducing the risk of neural tube defects. This type of birth defect can be very severe,and some of these defects have a very low survival rate and life expectancy. One well-known neural tube defect is spina bifida, which occurs when the membranes around the spinal cord do not close completely. Spina bifida usually requires after-birth surgery and periodic medical attention throughout life. Another example of a neural tube defect is anencephaly, in which the baby is born lacking a cerebrum, which is the largest part of the brain.

Although neural tube defects are a terrible thing for a mother to experience, it’s also easy to greatly reduce your unborn child’s risk. In countries where flour is fortified with folic acid, there is a 46 percent lower rate of neural tube defects. You can bring the number down even further by simply taking a prenatal supplement with folic acid every day.

Folic acid may also help prevent other birth defects including heart defects and cleft palate, though more research is needed to confirm this. Additionally, because neural tube defects take place before most women even know they are pregnant, it’s important to start taking a prenatal vitamin formula with folic acid as soon as you start trying to conceive.

Other Benefits of Prenatal Supplements

Folic acid is arguably the most important prenatal vitamin that you should take. However, there are a few other nutrients with pregnancy benefits that you should learn about.

It is prudent for expecting mothers to take a supplement with vitamin D. Although vitamin D is obtained through sunlight, fortified dairy, fatty fish and egg yolk, most Americans still don’t get enough of it. Being deficient in vitamin D may increase your risk of preeclampsia, intrahepatic cholestasis of pregnancy, low birth weight, preterm birth, gestational diabetes and the need for caesarean delivery.

Calcium is one of few nutrients that your body takes from its own stores in order to help your baby grow. This means that if you aren’t getting enough calcium in your diet, your body will take it from your bones and teeth. You can reduce your risk of lifelong bone density problems by taking a prenatal vitamin formula containing calcium.

Some of the other most important nutrients to look for in a prenatal supplement include iron, iodine, choline and omega-3 fatty acids.

So, Do I Need a Prenatal Vitamin?

There remain some people who argue against the benefits of taking a prenatal vitamin formula. Skeptics raise some good points, such as the fact that you don’t necessarily need to supplement every single vitamin and mineral. However, the reality is that most Americans fall short when it comes to many key nutrients and that your need for certain vitamins like vitamin D and folic acid do rise during pregnancy. What’s more, nutrient deficiencies in the mother have more severe effects in babies. Ultimately, research supports incorporating a comprehensive prenatal vitamin formulation into your prenatal care program during pregnancy and beyond, while breastfeeding.

One study published in the journal Fertility and Sterility called the “Longitudinal Investigation of Fertility and the Environment Study” found that women who take a prenatal multivitamin daily during pregnancy have a 55 percent lower risk of losing their baby. Other studies have found consistent reductions in the risk of miscarriage, stillbirth and preterm birth.

Some people are more likely to highly benefit from taking a prenatal multivitamin formula than others. Supplementation during pregnancy is even more crucial for teenage mothers, women who smoke or have a history of using other substances, women who have suffered from eating disorders, women who take certain medications, vegetarians and vegans and women who are carrying twins, triplets, or beyond. However, taking a high-quality prenatal vitamin formula is a necessity for all women who are expecting or trying to conceive. This is confirmed by several health authorities: the Endocrine Society, the American Thyroid Association and the American Academy of Pediatrics all recommend multivitamins during pregnancy. Despite what the skeptics say, most OBGYNs and family doctors also recommend supplementing with a prenatal vitamin formula.